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  6. Bean raw vs. Rye

Bean raw vs. Rye — In-Depth Nutrition Comparison

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The main differences between Bean raw and Rye

  • Bean raw has more Folate, Copper, Vitamin B1, Iron, Potassium, Selenium, Magnesium, and Vitamin B6, however, Rye has more Manganese, and Vitamin B3.
  • Daily need coverage for Folate from Bean raw is 122% higher.
  • Rye has 3 times less Potassium than Bean raw. Bean raw has 1393mg of Potassium, while Rye has 510mg.

Food types used in this article are Beans, pinto, mature seeds, raw and Rye grain.

Infographic

Bean raw vs Rye 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.
Bean raw
Bean raw
7
:
3
Rye
Rye
Contains more Calcium +370.8%
Contains more Iron +92.8%
Contains more Magnesium +60%
Contains more Phosphorus +23.8%
Contains more Potassium +173.1%
Contains more Copper +143.3%
Contains more Selenium +100.7%
Contains less Sodium -83.3%
Contains more Zinc +16.2%
Contains more Manganese +124.5%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +370.8%
Contains more Iron +92.8%
Contains more Magnesium +60%
Contains more Phosphorus +23.8%
Contains more Potassium +173.1%
Contains more Copper +143.3%
Contains more Selenium +100.7%
Contains less Sodium -83.3%
Contains more Zinc +16.2%
Contains more Manganese +124.5%

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.
Bean raw
Bean raw
4
:
6
Rye
Rye
Contains more Vitamin C +∞%
Contains more Vitamin B1 +125.6%
Contains more Vitamin B6 +61.2%
Contains more Folate +1281.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +304.8%
Contains more Vitamin B2 +18.4%
Contains more Vitamin B3 +263.7%
Contains more Vitamin B5 +85.5%
Equal in Vitamin K - 5.9
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +125.6%
Contains more Vitamin B6 +61.2%
Contains more Folate +1281.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +304.8%
Contains more Vitamin B2 +18.4%
Contains more Vitamin B3 +263.7%
Contains more Vitamin B5 +85.5%
Equal in Vitamin K - 5.9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
3
:
2
Rye
Rye
Contains more Protein +107.2%
Contains more Other +121%
Contains more Fats +32.5%
Contains more Carbs +21.3%
Equal in Water - 10.6
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +107.2%
Contains more Other +121%
Contains more Fats +32.5%
Contains more Carbs +21.3%
Equal in Water - 10.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
1
:
2
Rye
Rye
Contains more Monounsaturated Fat +10.1%
Contains less Saturated Fat -16.2%
Contains more Polyunsaturated fat +88.5%
Equal in Monounsaturated Fat - 0.208
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +10.1%
Contains less Saturated Fat -16.2%
Contains more Polyunsaturated fat +88.5%
Equal in Monounsaturated Fat - 0.208

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
2
Rye
Rye
Contains more Starch +∞%
Contains more Sucrose +178.9%
Contains more Glucose +23.1%
Contains more Fructose +∞%
Bean raw
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rye
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
Contains more Starch +∞%
Contains more Sucrose +178.9%
Contains more Glucose +23.1%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Rye Opinion
Net carbs 47.05g 60.76g Rye
Protein 21.42g 10.34g Bean raw
Fats 1.23g 1.63g Rye
Carbs 62.55g 75.86g Rye
Calories 347kcal 338kcal Bean raw
Starch 34.17g Bean raw
Fructose 0g 0.11g Rye
Sugar 2.11g 0.98g Rye
Fiber 15.5g 15.1g Bean raw
Calcium 113mg 24mg Bean raw
Iron 5.07mg 2.63mg Bean raw
Magnesium 176mg 110mg Bean raw
Phosphorus 411mg 332mg Bean raw
Potassium 1393mg 510mg Bean raw
Sodium 12mg 2mg Rye
Zinc 2.28mg 2.65mg Rye
Copper 0.893mg 0.367mg Bean raw
Manganese 1.148mg 2.577mg Rye
Selenium 27.9µg 13.9µg Bean raw
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.21mg 0.85mg Rye
Vitamin C 6.3mg 0mg Bean raw
Vitamin B1 0.713mg 0.316mg Bean raw
Vitamin B2 0.212mg 0.251mg Rye
Vitamin B3 1.174mg 4.27mg Rye
Vitamin B5 0.785mg 1.456mg Rye
Vitamin B6 0.474mg 0.294mg Bean raw
Folate 525µg 38µg Bean raw
Vitamin K 5.6µg 5.9µg Rye
Tryptophan 0.237mg 0.108mg Bean raw
Threonine 0.81mg 0.289mg Bean raw
Isoleucine 0.871mg 0.208mg Bean raw
Leucine 1.558mg 0.563mg Bean raw
Lysine 1.356mg 0.286mg Bean raw
Methionine 0.259mg 0.153mg Bean raw
Phenylalanine 1.095mg 0.435mg Bean raw
Valine 0.998mg 0.317mg Bean raw
Histidine 0.556mg 0.189mg Bean raw
Saturated Fat 0.235g 0.197g Rye
Monounsaturated Fat 0.229g 0.208g Bean raw
Polyunsaturated fat 0.407g 0.767g Rye

Which food is preferable for your diet?

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

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
70%
Bean raw
36%
Rye
Minerals Daily Need Coverage Score
131%
Bean raw
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 1.13g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.