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  6. Beans vs. Rye

Beans vs. Rye — In-Depth Nutrition Comparison

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Differences between beans and rye

  • Beans contain less fiber, phosphorus, iron, vitamin B3, magnesium, copper, selenium, vitamin B2, vitamin B1, and vitamin B6 than rye.
  • Rye's daily need coverage for fiber is 38% higher.

The food types used in this comparison are Beans, baked, canned, no salt added and Rye grain.

Infographic

Beans vs Rye infographic
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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.
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +108.3%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +243.8%
Contains more PotassiumPotassium +72.3%
Contains more IronIron +806.9%
Contains more CopperCopper +78.2%
Contains more ZincZinc +89.3%
Contains more PhosphorusPhosphorus +219.2%
Contains more SeleniumSelenium +208.9%

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.
Beans
Beans
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Rye
Rye
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +110.7%
Contains more Vitamin B2Vitamin B2 +318.3%
Contains more Vitamin B3Vitamin B3 +893%
Contains more Vitamin B6Vitamin B6 +126.2%
Contains more Vitamin KVitamin K +637.5%
Contains more FolateFolate +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Rye DV% diff.
Manganese 2.577mg 112%
Fiber 5.5g 15.1g 38%
Phosphorus 104mg 332mg 33%
Iron 0.29mg 2.63mg 29%
Vitamin B5 1.456mg 29%
Vitamin B3 0.43mg 4.27mg 24%
Magnesium 32mg 110mg 19%
Carbs 20.49g 75.86g 18%
Copper 0.206mg 0.367mg 18%
Selenium 4.5µg 13.9µg 17%
Vitamin B2 0.06mg 0.251mg 15%
Vitamin B1 0.15mg 0.316mg 14%
Vitamin B6 0.13mg 0.294mg 13%
Calories 105kcal 338kcal 12%
Protein 4.8g 10.34g 11%
Zinc 1.4mg 2.65mg 11%
Potassium 296mg 510mg 6%
Vitamin E 0.15mg 0.85mg 5%
Vitamin K 0.8µg 5.9µg 4%
Folate 24µg 38µg 4%
Polyunsaturated fat 0.172g 0.767g 4%
Vitamin C 3.1mg 0mg 3%
Calcium 50mg 24mg 3%
Fats 0.4g 1.63g 2%
Protein per 100 calories 4.6g 3.1g N/A
Calories per 10 g protein 219kcal 327kcal N/A
Weight per 100 calories 95g 30g N/A
Net carbs 14.99g 60.76g N/A
Sugar 7.78g 0.98g N/A
Sodium 1mg 2mg 0%
Vitamin A 5µg 1µg 0%
Choline 30.8mg 30.4mg 0%
Saturated fat 0.103g 0.197g 0%
Monounsaturated fat 0.035g 0.208g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Rye
Rye
3
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 WaterWater +584.9%
Contains more ProteinProtein +115.4%
Contains more FatsFats +307.5%
Contains more CarbsCarbs +270.2%
~equal in Other ~1.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -47.7%
Contains more Mono. FatMonounsaturated fat +494.3%
Contains more Poly. FatPolyunsaturated fat +345.9%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.