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Rye vs. Navy beans — In-Depth Nutrition Comparison

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Significant differences between Rye and Navy beans

  • Rye has more Manganese, Phosphorus, Vitamin B5, Vitamin B3, Selenium, Fiber, Copper, Zinc, and Vitamin B2, however, Navy beans is richer in Folate.
  • Rye covers your daily Manganese needs 89% more than Navy beans.
  • Navy beans has 7 times less Vitamin B3 than Rye. Rye has 4.27mg of Vitamin B3, while Navy beans has 0.649mg.

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

Infographic

Rye vs Navy 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.
Rye
8
:
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%
Contains more Calcium +187.5%
Contains less Sodium -100%
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 21% 89% 38% 62% 35% 0% 29% 70% 69% 16%
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%
Contains more Calcium +187.5%
Contains less Sodium -100%

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
8
:
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%
Contains more Vitamin C +∞%
Contains more Folate +268.4%
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% 3% 60% 16% 13% 16% 32% 105% 0% 2%
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%
Contains more Vitamin C +∞%
Contains more Folate +268.4%

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
3
:
Contains more Sucrose +91.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
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
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
Contains more Sucrose +91.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Navy 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
20%
Navy beans
Minerals Daily Need Coverage Score
98%
Rye
43%
Navy beans

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