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Rye vs. Green bean — In-Depth Nutrition Comparison

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A recap on differences between Rye and Green bean

  • Rye has more Manganese, Fiber, Phosphorus, Copper, Vitamin B5, Selenium, Iron, Vitamin B3, and Magnesium, however, Green bean is higher in Vitamin K.
  • Rye covers your daily Manganese needs 100% more than Green bean.
  • Green bean contains 70 times less Selenium than Rye. Rye contains 13.9µg of Selenium, while Green bean contains 0.2µg.

Food varieties used in this article are Rye grain and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Rye vs Green 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
8
:
Contains more Iron +304.6%
Contains more Magnesium +511.1%
Contains more Phosphorus +1044.8%
Contains more Potassium +249.3%
Contains more Zinc +960%
Contains more Copper +543.9%
Contains more Manganese +804.2%
Contains more Selenium +6850%
Contains more Calcium +83.3%
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 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Iron +304.6%
Contains more Magnesium +511.1%
Contains more Phosphorus +1044.8%
Contains more Potassium +249.3%
Contains more Zinc +960%
Contains more Copper +543.9%
Contains more Manganese +804.2%
Contains more Selenium +6850%
Contains more Calcium +83.3%
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
7
:
Contains more Vitamin E +84.8%
Contains more Vitamin B1 +327%
Contains more Vitamin B2 +158.8%
Contains more Vitamin B3 +595.4%
Contains more Vitamin B5 +1867.6%
Contains more Vitamin B6 +425%
Contains more Folate +15.2%
Contains more Vitamin A +5654.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +711.9%
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 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin E +84.8%
Contains more Vitamin B1 +327%
Contains more Vitamin B2 +158.8%
Contains more Vitamin B3 +595.4%
Contains more Vitamin B5 +1867.6%
Contains more Vitamin B6 +425%
Contains more Folate +15.2%
Contains more Vitamin A +5654.5%
Contains more Vitamin C +∞%
Contains more Vitamin K +711.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
4
:
Contains more Protein +447.1%
Contains more Fats +482.1%
Contains more Carbs +862.7%
Contains more Other +115.1%
Contains more Water +741.7%
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +447.1%
Contains more Fats +482.1%
Contains more Carbs +862.7%
Contains more Other +115.1%
Contains more Water +741.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
2
:
Contains more Monounsaturated Fat +1790.9%
Contains more Polyunsaturated fat +429%
Contains less Saturated Fat -67.5%
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Monounsaturated Fat +1790.9%
Contains more Polyunsaturated fat +429%
Contains less Saturated Fat -67.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Green 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 Green bean Opinion
Net carbs 60.76g 4.68g Rye
Protein 10.34g 1.89g Rye
Fats 1.63g 0.28g Rye
Carbs 75.86g 7.88g Rye
Calories 338kcal 35kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 3.63g Rye
Fiber 15.1g 3.2g Rye
Calcium 24mg 44mg Green bean
Iron 2.63mg 0.65mg Rye
Magnesium 110mg 18mg Rye
Phosphorus 332mg 29mg Rye
Potassium 510mg 146mg Rye
Sodium 2mg 1mg Green bean
Zinc 2.65mg 0.25mg Rye
Copper 0.367mg 0.057mg Rye
Manganese 2.577mg 0.285mg Rye
Selenium 13.9µg 0.2µg Rye
Vitamin A 11IU 633IU Green bean
Vitamin A RAE 1µg 32µg Green bean
Vitamin E 0.85mg 0.46mg Rye
Vitamin C 0mg 9.7mg Green bean
Vitamin B1 0.316mg 0.074mg Rye
Vitamin B2 0.251mg 0.097mg Rye
Vitamin B3 4.27mg 0.614mg Rye
Vitamin B5 1.456mg 0.074mg Rye
Vitamin B6 0.294mg 0.056mg Rye
Folate 38µg 33µg Rye
Vitamin K 5.9µg 47.9µg Green bean
Tryptophan 0.108mg 0.02mg Rye
Threonine 0.289mg 0.082mg Rye
Isoleucine 0.208mg 0.069mg Rye
Leucine 0.563mg 0.116mg Rye
Lysine 0.286mg 0.091mg Rye
Methionine 0.153mg 0.023mg Rye
Phenylalanine 0.435mg 0.069mg Rye
Valine 0.317mg 0.093mg Rye
Histidine 0.189mg 0.035mg Rye
Saturated Fat 0.197g 0.064g Green bean
Monounsaturated Fat 0.208g 0.011g Rye
Polyunsaturated fat 0.767g 0.145g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Green 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
24%
Green bean
Minerals Daily Need Coverage Score
98%
Rye
14%
Green bean

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 2.65g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.4)
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?
Green bean
Green bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.133g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 14)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.