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Navy bean vs Rye - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 11mg)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.9)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Navy bean
Navy bean is lower in glycemic index (difference - 7)
Which food contains less Sugars?
Navy bean
Navy bean contains less Sugars (difference - 0.98g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Navy bean Rye
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugars ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Navy bean Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Navy bean
25
Rye
Mineral Summary Score
30
Navy bean
48
Rye

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Rye
Contains more Iron +36.3%
Contains more Calcium +60%
Contains more Potassium +66.1%
Contains more Zinc +197.8%
Contains more Phosphorus +232%
Contains less Sodium -84.6%
Equal in Magnesium - 110
Equal in Copper - 0.367
Contains more Iron +36.3%
Contains more Calcium +60%
Contains more Potassium +66.1%
Contains more Zinc +197.8%
Contains more Phosphorus +232%
Contains less Sodium -84.6%
Equal in Magnesium - 110
Equal in Copper - 0.367

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Rye
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.4%
Contains more Vitamin A +175%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +250%
Contains more Vitamin B5 +76.5%
Contains more Vitamin B6 +53.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.4%
Contains more Vitamin A +175%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +250%
Contains more Vitamin B5 +76.5%
Contains more Vitamin B6 +53.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
37%
Navy bean
62%
Rye
Carbohydrates
13%
Navy bean
76%
Rye
Fats
3%
Navy bean
8%
Rye

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Navy bean Rye Opinion
Calories 67 338 Rye
Protein 6.15 10.34 Rye
Fats 0.7 1.63 Rye
Vitamin C 18.8 0 Navy bean
Carbs 13.05 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 1.93 2.63 Rye
Calcium 15 24 Rye
Potassium 307 510 Rye
Magnesium 101 110 Rye
Sugars 0.98 Rye
Fiber 15.1 Rye
Copper 0.356 0.367 Rye
Zinc 0.89 2.65 Rye
Starch
Phosphorus 100 332 Rye
Sodium 13 2 Rye
Vitamin A 4 11 Rye
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.39 0.316 Navy bean
Vitamin B2 0.215 0.251 Rye
Vitamin B3 1.22 4.27 Rye
Vitamin B5 0.825 1.456 Rye
Vitamin B6 0.191 0.294 Rye
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.085 0.197 Navy bean
Monounsaturated Fat 0.052 0.208 Rye
Polyunsaturated fat 0.407 0.767 Rye
Tryptophan 0.064 0.108 Rye
Threonine 0.258 0.289 Rye
Isoleucine 0.273 0.208 Navy bean
Leucine 0.442 0.563 Rye
Lysine 0.35 0.286 Navy bean
Methionine 0.064 0.153 Rye
Phenylalanine 0.31 0.435 Rye
Valine 0.316 0.317 Rye
Histidine 0.172 0.189 Rye
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.