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Navy beans vs. Rye — In-Depth Nutrition Comparison

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Significant differences between Navy beans and Rye

  • Navy beans has more Folate, however, Rye is richer in Manganese, Phosphorus, Vitamin B5, Vitamin B3, Selenium, Fiber, Copper, Zinc, and Vitamin B2.
  • Rye covers your daily Manganese needs 89% more than Navy beans.
  • Rye has 4 times less Folate than Navy beans. Navy beans has 140µg of Folate, while Rye has 38µg.

Specific food types used in this comparison are Beans, navy, mature seeds, cooked, boiled, without salt and Rye grain.

Infographic

Navy beans vs Rye infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
8
Rye
Contains more Calcium +187.5%
Contains less Sodium -100%
Contains more Iron +11.4%
Contains more Magnesium +107.5%
Contains more Phosphorus +130.6%
Contains more Potassium +31.1%
Contains more Zinc +157.3%
Contains more Copper +74.8%
Contains more Manganese +389%
Contains more Selenium +379.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +187.5%
Contains less Sodium -100%
Contains more Iron +11.4%
Contains more Magnesium +107.5%
Contains more Phosphorus +130.6%
Contains more Potassium +31.1%
Contains more Zinc +157.3%
Contains more Copper +74.8%
Contains more Manganese +389%
Contains more Selenium +379.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
8
Rye
Contains more Vitamin C +∞%
Contains more Folate +268.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +280.3%
Contains more Vitamin B3 +557.9%
Contains more Vitamin B5 +447.4%
Contains more Vitamin B6 +113%
Contains more Vitamin K +883.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 3% 60% 16% 13% 16% 32% 105% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin C +∞%
Contains more Folate +268.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +8400%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +280.3%
Contains more Vitamin B3 +557.9%
Contains more Vitamin B5 +447.4%
Contains more Vitamin B6 +113%
Contains more Vitamin K +883.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Rye
Contains more Water +502%
Contains more Protein +25.6%
Contains more Fats +162.9%
Contains more Carbs +191.2%
Contains more Other +21.7%
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Water +502%
Contains more Protein +25.6%
Contains more Fats +162.9%
Contains more Carbs +191.2%
Contains more Other +21.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Rye
Contains less Saturated Fat -50.3%
Contains more Monounsaturated Fat +46.5%
Contains more Polyunsaturated fat +56.5%
13% 19% 67%
Saturated Fat: 0.098 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.49 g
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains less Saturated Fat -50.3%
Contains more Monounsaturated Fat +46.5%
Contains more Polyunsaturated fat +56.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
3
Rye
Contains more Starch +∞%
Contains more Sucrose +91.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +91.9%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy beans Rye
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Navy beans Rye Opinion
Net carbs 15.55g 60.76g Rye
Protein 8.23g 10.34g Rye
Fats 0.62g 1.63g Rye
Carbs 26.05g 75.86g Rye
Calories 140kcal 338kcal Rye
Starch 15.4g Navy beans
Fructose 0g 0.11g Rye
Sugar 0.37g 0.98g Navy beans
Fiber 10.5g 15.1g Rye
Calcium 69mg 24mg Navy beans
Iron 2.36mg 2.63mg Rye
Magnesium 53mg 110mg Rye
Phosphorus 144mg 332mg Rye
Potassium 389mg 510mg Rye
Sodium 0mg 2mg Navy beans
Zinc 1.03mg 2.65mg Rye
Copper 0.21mg 0.367mg Rye
Manganese 0.527mg 2.577mg Rye
Selenium 2.9µg 13.9µg Rye
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.01mg 0.85mg Rye
Vitamin C 0.9mg 0mg Navy beans
Vitamin B1 0.237mg 0.316mg Rye
Vitamin B2 0.066mg 0.251mg Rye
Vitamin B3 0.649mg 4.27mg Rye
Vitamin B5 0.266mg 1.456mg Rye
Vitamin B6 0.138mg 0.294mg Rye
Folate 140µg 38µg Navy beans
Vitamin K 0.6µg 5.9µg Rye
Tryptophan 0.1mg 0.108mg Rye
Threonine 0.289mg 0.289mg
Isoleucine 0.387mg 0.208mg Navy beans
Leucine 0.7mg 0.563mg Navy beans
Lysine 0.52mg 0.286mg Navy beans
Methionine 0.111mg 0.153mg Rye
Phenylalanine 0.471mg 0.435mg Navy beans
Valine 0.504mg 0.317mg Navy beans
Histidine 0.206mg 0.189mg Navy beans
Saturated Fat 0.098g 0.197g Navy beans
Monounsaturated Fat 0.142g 0.208g Rye
Polyunsaturated fat 0.49g 0.767g Rye
Omega-3 - ALA 0.177g Navy beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy beans Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Navy beans
36%
Rye
Minerals Daily Need Coverage Score
43%
Navy beans
98%
Rye

Comparison summary

Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 5)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.9)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Navy beans
Navy beans is lower in Sugar (difference - 0.61g)
Which food contains less Sodium?
Navy beans
Navy beans contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Navy beans
Navy beans is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Navy beans
Navy beans is lower in Saturated Fat (difference - 0.099g)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.