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Bean vs Rye - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Rye
Rye contains less Sugars (difference - 5.62g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.151g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Bean Rye
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
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
32
Bean
25
Rye
Mineral Summary Score
88
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
Bean
7
:
1
Rye
Contains more Iron +156.3%
Contains more Calcium +450%
Contains more Potassium +144.3%
Contains more Magnesium +71.8%
Contains more Copper +156.4%
Contains more Phosphorus +10.5%
Contains less Sodium -86.7%
Equal in Zinc - 2.65
Equal in Phosphorus - 332
Contains more Iron +156.3%
Contains more Calcium +450%
Contains more Potassium +144.3%
Contains more Magnesium +71.8%
Contains more Copper +156.4%
Contains more Phosphorus +10.5%
Contains less Sodium -86.7%
Equal in Zinc - 2.65
Equal in Phosphorus - 332

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
Bean
6
:
3
Rye
Contains more Vitamin C +∞%
Contains more Vitamin A +936.4%
Contains more Vitamin B1 +96.5%
Contains more Vitamin B5 +31.2%
Contains more Vitamin B6 +29.9%
Contains more Vitamin K +52.5%
Contains more Vitamin E +66.7%
Contains more Vitamin B3 +89.7%
Equal in Vitamin B2 - 0.251
Contains more Vitamin C +∞%
Contains more Vitamin A +936.4%
Contains more Vitamin B1 +96.5%
Contains more Vitamin B5 +31.2%
Contains more Vitamin B6 +29.9%
Contains more Vitamin K +52.5%
Contains more Vitamin E +66.7%
Contains more Vitamin B3 +89.7%
Equal in Vitamin B2 - 0.251

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
143%
Bean
62%
Rye
Carbohydrates
63%
Bean
76%
Rye
Fats
5%
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 Bean Rye Opinion
Calories 347 338 Bean
Protein 23.86 10.34 Bean
Fats 1.15 1.63 Rye
Vitamin C 4.8 0 Bean
Carbs 62.62 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 6.74 2.63 Bean
Calcium 132 24 Bean
Potassium 1246 510 Bean
Magnesium 189 110 Bean
Sugars 6.6 0.98 Bean
Fiber 16.3 15.1 Bean
Copper 0.941 0.367 Bean
Zinc 2.68 2.65 Bean
Starch
Phosphorus 367 332 Bean
Sodium 15 2 Rye
Vitamin A 114 11 Bean
Vitamin E 0.51 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.621 0.316 Bean
Vitamin B2 0.233 0.251 Rye
Vitamin B3 2.251 4.27 Rye
Vitamin B5 1.91 1.456 Bean
Vitamin B6 0.382 0.294 Bean
Vitamin B12 0 0
Vitamin K 9 5.9 Bean
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.348 0.197 Rye
Monounsaturated Fat 0.161 0.208 Rye
Polyunsaturated fat 0.384 0.767 Rye
Tryptophan 0.26 0.108 Bean
Threonine 0.782 0.289 Bean
Isoleucine 1.008 0.208 Bean
Leucine 1.847 0.563 Bean
Lysine 1.664 0.286 Bean
Methionine 0.286 0.153 Bean
Phenylalanine 1.443 0.435 Bean
Valine 1.237 0.317 Bean
Histidine 0.695 0.189 Bean
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.