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Rye vs Navy bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 11mg)
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 contains less Sugars?
Navy bean
Navy bean contains less Sugars (difference - 0.98g)
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 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.
Rye Navy bean
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rye Navy bean
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
25
Rye
23
Navy bean
Mineral Summary Score
48
Rye
30
Navy bean

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
Rye
8
:
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 - 101
Equal in Copper - 0.356
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 - 101
Equal in Copper - 0.356

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
Rye
7
:
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.4%

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
62%
Rye
37%
Navy bean
Carbohydrates
76%
Rye
13%
Navy bean
Fats
8%
Rye
3%
Navy bean

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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 Rye Navy bean Opinion
Calories 338 67 Rye
Protein 10.34 6.15 Rye
Fats 1.63 0.7 Rye
Vitamin C 0 18.8 Navy bean
Carbs 75.86 13.05 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 1.93 Rye
Calcium 24 15 Rye
Potassium 510 307 Rye
Magnesium 110 101 Rye
Sugars 0.98 Rye
Fiber 15.1 Rye
Copper 0.367 0.356 Rye
Zinc 2.65 0.89 Rye
Starch
Phosphorus 332 100 Rye
Sodium 2 13 Rye
Vitamin A 11 4 Rye
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.39 Navy bean
Vitamin B2 0.251 0.215 Rye
Vitamin B3 4.27 1.22 Rye
Vitamin B5 1.456 0.825 Rye
Vitamin B6 0.294 0.191 Rye
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.197 0.085 Navy bean
Monounsaturated Fat 0.208 0.052 Rye
Polyunsaturated fat 0.767 0.407 Rye
Tryptophan 0.108 0.064 Rye
Threonine 0.289 0.258 Rye
Isoleucine 0.208 0.273 Navy bean
Leucine 0.563 0.442 Rye
Lysine 0.286 0.35 Navy bean
Methionine 0.153 0.064 Rye
Phenylalanine 0.435 0.31 Rye
Valine 0.317 0.316 Rye
Histidine 0.189 0.172 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.