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  6. Bean vs. Rye

Bean vs. Rye — In-Depth Nutrition Comparison

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Differences between Bean and Rye

  • Bean contains 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

Bean 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
Bean
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.
Bean
Bean
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Rye
Rye
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.66% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +863.6%
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
~equal in Choline ~30.4mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
Bean
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
Bean
Bean
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean Rye
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 Bean Rye Opinion
Calories 105kcal 338kcal Rye
Protein 4.8g 10.34g Rye
Fats 0.4g 1.63g Rye
Vitamin C 3.1mg 0mg Bean
Net carbs 14.99g 60.76g Rye
Carbs 20.49g 75.86g Rye
Magnesium 32mg 110mg Rye
Calcium 50mg 24mg Bean
Potassium 296mg 510mg Rye
Iron 0.29mg 2.63mg Rye
Sugar 7.78g 0.98g Rye
Fiber 5.5g 15.1g Rye
Copper 0.206mg 0.367mg Rye
Zinc 1.4mg 2.65mg Rye
Phosphorus 104mg 332mg Rye
Sodium 1mg 2mg Bean
Vitamin A 106IU 11IU Bean
Vitamin A 5µg 1µg Bean
Vitamin E 0.15mg 0.85mg Rye
Manganese 2.577mg Rye
Selenium 4.5µg 13.9µg Rye
Vitamin B1 0.15mg 0.316mg Rye
Vitamin B2 0.06mg 0.251mg Rye
Vitamin B3 0.43mg 4.27mg Rye
Vitamin B5 1.456mg Rye
Vitamin B6 0.13mg 0.294mg Rye
Vitamin K 0.8µg 5.9µg Rye
Folate 24µg 38µg Rye
Choline 30.8mg 30.4mg Bean
Saturated Fat 0.103g 0.197g Bean
Monounsaturated Fat 0.035g 0.208g Rye
Polyunsaturated fat 0.172g 0.767g Rye
Tryptophan 0.108mg Rye
Threonine 0.289mg Rye
Isoleucine 0.208mg Rye
Leucine 0.563mg Rye
Lysine 0.286mg Rye
Methionine 0.153mg Rye
Phenylalanine 0.435mg Rye
Valine 0.317mg Rye
Histidine 0.189mg Rye
Fructose 0.11g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Bean
35%
Rye
Minerals Daily Need Coverage Score
25%
Bean
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 6.8g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.1)
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?
Bean
Bean contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.094g)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 1)
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. Bean - 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.