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Rye vs. Kidney beans — In-Depth Nutrition Comparison

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Significant differences between Rye and Kidney beans

  • Rye has more Manganese, Fiber, Phosphorus, Vitamin B5, Selenium, Vitamin B3, Copper, Magnesium, and Zinc, however, Kidney beans is richer in Folate.
  • Rye covers your daily Manganese needs 93% more than Kidney beans.
  • Kidney beans has 13 times less Selenium than Rye. Rye has 13.9µg of Selenium, while Kidney beans has 1.1µg.

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

Infographic

Rye vs Kidney beans 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.
Contains more Iron +18.5%
Contains more Magnesium +161.9%
Contains more Phosphorus +140.6%
Contains more Potassium +25.9%
Contains more Zinc +165%
Contains more Copper +69.9%
Contains more Manganese +499.3%
Contains more Selenium +1163.6%
Contains more Calcium +45.8%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Iron +18.5%
Contains more Magnesium +161.9%
Contains more Phosphorus +140.6%
Contains more Potassium +25.9%
Contains more Zinc +165%
Contains more Copper +69.9%
Contains more Manganese +499.3%
Contains more Selenium +1163.6%
Contains more Calcium +45.8%
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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +2733.3%
Contains more Vitamin B1 +97.5%
Contains more Vitamin B2 +332.8%
Contains more Vitamin B3 +638.8%
Contains more Vitamin B5 +561.8%
Contains more Vitamin B6 +145%
Contains more Vitamin C +∞%
Contains more Folate +242.1%
Contains more Vitamin K +42.4%
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%
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% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin A +∞%
Contains more Vitamin E +2733.3%
Contains more Vitamin B1 +97.5%
Contains more Vitamin B2 +332.8%
Contains more Vitamin B3 +638.8%
Contains more Vitamin B5 +561.8%
Contains more Vitamin B6 +145%
Contains more Vitamin C +∞%
Contains more Folate +242.1%
Contains more Vitamin K +42.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +19.3%
Contains more Fats +226%
Contains more Carbs +232.7%
Contains more Other +44%
Contains more Water +531.5%
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +19.3%
Contains more Fats +226%
Contains more Carbs +232.7%
Contains more Other +44%
Contains more Water +531.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +433.3%
Contains more Polyunsaturated fat +175.9%
Contains less Saturated Fat -62.9%
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +433.3%
Contains more Polyunsaturated fat +175.9%
Contains less Saturated Fat -62.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Kidney beans
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar 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 Kidney beans Opinion
Net carbs 60.76g 16.4g Rye
Protein 10.34g 8.67g Rye
Fats 1.63g 0.5g Rye
Carbs 75.86g 22.8g Rye
Calories 338kcal 127kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 0.32g Kidney beans
Fiber 15.1g 6.4g Rye
Calcium 24mg 35mg Kidney beans
Iron 2.63mg 2.22mg Rye
Magnesium 110mg 42mg Rye
Phosphorus 332mg 138mg Rye
Potassium 510mg 405mg Rye
Sodium 2mg 1mg Kidney beans
Zinc 2.65mg 1mg Rye
Copper 0.367mg 0.216mg Rye
Manganese 2.577mg 0.43mg Rye
Selenium 13.9µg 1.1µg Rye
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.03mg Rye
Vitamin C 0mg 1.2mg Kidney beans
Vitamin B1 0.316mg 0.16mg Rye
Vitamin B2 0.251mg 0.058mg Rye
Vitamin B3 4.27mg 0.578mg Rye
Vitamin B5 1.456mg 0.22mg Rye
Vitamin B6 0.294mg 0.12mg Rye
Folate 38µg 130µg Kidney beans
Vitamin K 5.9µg 8.4µg Kidney beans
Tryptophan 0.108mg 0.104mg Rye
Threonine 0.289mg 0.319mg Kidney beans
Isoleucine 0.208mg 0.41mg Kidney beans
Leucine 0.563mg 0.736mg Kidney beans
Lysine 0.286mg 0.607mg Kidney beans
Methionine 0.153mg 0.113mg Rye
Phenylalanine 0.435mg 0.511mg Kidney beans
Valine 0.317mg 0.5mg Kidney beans
Histidine 0.189mg 0.238mg Kidney beans
Saturated Fat 0.197g 0.073g Kidney beans
Monounsaturated Fat 0.208g 0.039g Rye
Polyunsaturated fat 0.767g 0.278g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Kidney beans
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
19%
Kidney beans
Minerals Daily Need Coverage Score
98%
Rye
38%
Kidney beans

Comparison summary

Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.8)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.124g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 12)
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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.