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Bean vs Rye - In-Depth Nutrition Comparison

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The main differences between Bean and Rye

  • Bean 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 is 122% higher.
  • Rye has 3 times less Potassium than Bean. Bean 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
6
:
2
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 less Sodium -83.3%
Contains more Zinc +16.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
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 less Sodium -83.3%
Contains more Zinc +16.2%

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
Bean
4
:
6
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean 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 Rye Opinion
Net carbs 47.05g 60.76g Rye
Protein 21.42g 10.34g Bean
Fats 1.23g 1.63g Rye
Carbs 62.55g 75.86g Rye
Calories 347kcal 338kcal Bean
Starch 34.17g g Bean
Fructose 0g 0.11g Rye
Sugar 2.11g 0.98g Rye
Fiber 15.5g 15.1g Bean
Calcium 113mg 24mg Bean
Iron 5.07mg 2.63mg Bean
Magnesium 176mg 110mg Bean
Phosphorus 411mg 332mg Bean
Potassium 1393mg 510mg Bean
Sodium 12mg 2mg Rye
Zinc 2.28mg 2.65mg Rye
Copper 0.893mg 0.367mg Bean
Vitamin A 0IU 11IU Rye
Vitamin E 0.21mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 0mg Bean
Vitamin B1 0.713mg 0.316mg Bean
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
Folate 525µg 38µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 5.9µg Rye
Tryptophan 0.237mg 0.108mg Bean
Threonine 0.81mg 0.289mg Bean
Isoleucine 0.871mg 0.208mg Bean
Leucine 1.558mg 0.563mg Bean
Lysine 1.356mg 0.286mg Bean
Methionine 0.259mg 0.153mg Bean
Phenylalanine 1.095mg 0.435mg Bean
Valine 0.998mg 0.317mg Bean
Histidine 0.556mg 0.189mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.235g 0.197g Rye
Monounsaturated Fat 0.229g 0.208g Bean
Polyunsaturated fat 0.407g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
36
Rye
Mineral Summary Score
126
Bean
71
Rye

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 food.
Protein
129%
Bean
62%
Rye
Carbohydrates
63%
Bean
76%
Rye
Fats
6%
Bean
8%
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
Bean is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Bean
Bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.