Cereal vs. Bean raw — In-Depth Nutrition Comparison
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Significant differences between cereal and bean raw
- Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, and zinc; however, bean raw is richer in copper, fiber, and phosphorus.
- Cereal covers your daily vitamin B1 needs 465% more than bean raw.
- Cereal has a higher glycemic index. The glycemic index of cereal is 69, while the glycemic index of bean raw is 33.
Specific food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Beans, pinto, mature seeds, raw.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +826.3% |
| Contains more CalciumCalcium | +1030% |
| Contains more PotassiumPotassium | +1226.7% |
| Contains more CopperCopper | +551.8% |
| Contains more PhosphorusPhosphorus | +433.8% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +45.3% |
| Contains more SeleniumSelenium | +342.9% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +511.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +781.9% |
| Contains more Vitamin B2Vitamin B2 | +1725.5% |
| Contains more Vitamin B3Vitamin B3 | +2423% |
| Contains more Vitamin B6Vitamin B6 | +1162.9% |
| Contains more Vitamin EVitamin E | +162.5% |
| Contains more Vitamin B5Vitamin B5 | +247.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.713mg | 465% |
| Vitamin B6 | 5.986mg | 0.474mg | 424% |
| Iron | 34.06mg | 5.07mg | 362% |
| Vitamin B2 | 3.87mg | 0.212mg | 281% |
| Vitamin B3 | 29.62mg | 1.174mg | 178% |
| Folate | 525µg | 131% | |
| Vitamin A | 814µg | 0µg | 90% |
| Copper | 0.137mg | 0.893mg | 84% |
| Fiber | 1.4g | 15.5g | 56% |
| Zinc | 7.6mg | 2.28mg | 48% |
| Phosphorus | 77mg | 411mg | 48% |
| Selenium | 6.3µg | 27.9µg | 39% |
| Potassium | 105mg | 1393mg | 38% |
| Magnesium | 19mg | 176mg | 37% |
| Vitamin C | 38.5mg | 6.3mg | 36% |
| Sodium | 795mg | 12mg | 34% |
| Protein | 6.06g | 21.42g | 31% |
| Manganese | 0.79mg | 1.148mg | 16% |
| Starch | 34.17g | 14% | |
| Choline | 66.2mg | 12% | |
| Vitamin B5 | 0.226mg | 0.785mg | 11% |
| Calcium | 10mg | 113mg | 10% |
| Carbs | 86.85g | 62.55g | 8% |
| Vitamin K | 0µg | 5.6µg | 5% |
| Calories | 378kcal | 347kcal | 2% |
| Vitamin E | 0.08mg | 0.21mg | 1% |
| Protein per 100 calories | 1.6g | 6.2g | N/A |
| Calories per 10 g protein | 624kcal | 162kcal | N/A |
| Weight per 100 calories | 26g | 29g | N/A |
| Fats | 1.08g | 1.23g | 0% |
| Net carbs | 85.45g | 47.05g | N/A |
| Sugar | 10.35g | 2.11g | N/A |
| Saturated fat | 0.26g | 0.235g | 0% |
| Monounsaturated fat | 0.204g | 0.229g | 0% |
| Polyunsaturated fat | 0.354g | 0.407g | 0% |
| Tryptophan | 0.066mg | 0.237mg | 0% |
| Threonine | 0.241mg | 0.81mg | 0% |
| Isoleucine | 0.26mg | 0.871mg | 0% |
| Leucine | 0.767mg | 1.558mg | 0% |
| Lysine | 0.113mg | 1.356mg | 0% |
| Methionine | 0.13mg | 0.259mg | 0% |
| Phenylalanine | 0.365mg | 1.095mg | 0% |
| Valine | 0.344mg | 0.998mg | 0% |
| Histidine | 0.162mg | 0.556mg | 0% |
| Fructose | 0.26g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +38.8% |
| Contains more ProteinProtein | +253.5% |
| Contains more FatsFats | +13.9% |
| Contains more WaterWater | +199.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +12.3% |
| Contains more Poly. FatPolyunsaturated fat | +15% |
~equal in
Saturated fat
~0.235g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +391.9% |
| Contains more GlucoseGlucose | +107.7% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g