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  6. Rye vs. Bean

Rye vs. Bean — In-Depth Nutrition Comparison

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Differences between Rye and Bean

  • Bean contains less Fiber, Phosphorus, Iron, Vitamin B3, Magnesium, Copper, Selenium, Vitamin B2, Vitamin B1, and Vitamin B6 than Rye.
  • Rye's daily need coverage for Fiber is 38% higher.
  • Bean contains 10 times less Vitamin B3 than Rye. Rye contains 4.27mg of Vitamin B3, while Bean contains 0.43mg.

The food types used in this comparison are Rye grain and Beans, baked, canned, no salt added.

Infographic

Rye vs Bean 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.
Rye
Rye
8
:
2
Bean
Bean
Contains more Iron +806.9%
Contains more Magnesium +243.8%
Contains more Phosphorus +219.2%
Contains more Potassium +72.3%
Contains more Zinc +89.3%
Contains more Copper +78.2%
Contains more Selenium +208.9%
Contains more Calcium +108.3%
Contains less Sodium -50%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Iron +806.9%
Contains more Magnesium +243.8%
Contains more Phosphorus +219.2%
Contains more Potassium +72.3%
Contains more Zinc +89.3%
Contains more Copper +78.2%
Contains more Selenium +208.9%
Contains more Calcium +108.3%
Contains less Sodium -50%

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.
Rye
Rye
8
:
2
Bean
Bean
Contains more Vitamin E +466.7%
Contains more Vitamin B1 +110.7%
Contains more Vitamin B2 +318.3%
Contains more Vitamin B3 +893%
Contains more Vitamin B6 +126.2%
Contains more Folate +58.3%
Contains more Vitamin K +637.5%
Contains more Vitamin A +863.6%
Contains more Vitamin C +∞%
Rye
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%
Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin E +466.7%
Contains more Vitamin B1 +110.7%
Contains more Vitamin B2 +318.3%
Contains more Vitamin B3 +893%
Contains more Vitamin B6 +126.2%
Contains more Folate +58.3%
Contains more Vitamin K +637.5%
Contains more Vitamin A +863.6%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
:
2
Bean
Bean
Contains more Protein +115.4%
Contains more Fats +307.5%
Contains more Carbs +270.2%
Contains more Water +584.9%
Equal in Other - 1.71
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Bean
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +115.4%
Contains more Fats +307.5%
Contains more Carbs +270.2%
Contains more Water +584.9%
Equal in Other - 1.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Bean
Bean
Contains more Monounsaturated Fat +494.3%
Contains more Polyunsaturated fat +345.9%
Contains less Saturated Fat -47.7%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Bean
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +494.3%
Contains more Polyunsaturated fat +345.9%
Contains less Saturated Fat -47.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Bean Opinion
Net carbs 60.76g 14.99g Rye
Protein 10.34g 4.8g Rye
Fats 1.63g 0.4g Rye
Carbs 75.86g 20.49g Rye
Calories 338kcal 105kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 7.78g Rye
Fiber 15.1g 5.5g Rye
Calcium 24mg 50mg Bean
Iron 2.63mg 0.29mg Rye
Magnesium 110mg 32mg Rye
Phosphorus 332mg 104mg Rye
Potassium 510mg 296mg Rye
Sodium 2mg 1mg Bean
Zinc 2.65mg 1.4mg Rye
Copper 0.367mg 0.206mg Rye
Manganese 2.577mg Rye
Selenium 13.9µg 4.5µg Rye
Vitamin A 11IU 106IU Bean
Vitamin A RAE 1µg 5µg Bean
Vitamin E 0.85mg 0.15mg Rye
Vitamin C 0mg 3.1mg Bean
Vitamin B1 0.316mg 0.15mg Rye
Vitamin B2 0.251mg 0.06mg Rye
Vitamin B3 4.27mg 0.43mg Rye
Vitamin B5 1.456mg Rye
Vitamin B6 0.294mg 0.13mg Rye
Folate 38µg 24µg Rye
Vitamin K 5.9µg 0.8µg Rye
Tryptophan 0.108mg Rye
Threonine 0.289mg Rye
Isoleucine 0.208mg Rye
Leucine 0.563mg Rye
Lysine 0.286mg Rye
Methionine 0.153mg Rye
Phenylalanine 0.435mg Rye
Valine 0.317mg Rye
Histidine 0.189mg Rye
Saturated Fat 0.197g 0.103g Bean
Monounsaturated Fat 0.208g 0.035g Rye
Polyunsaturated fat 0.767g 0.172g Rye

Which food is preferable for your diet?

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

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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
36%
Rye
11%
Bean
Minerals Daily Need Coverage Score
98%
Rye
25%
Bean

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 6.8g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.1)
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 contains less Sodium?
Bean
Bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.094g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.