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Adzuki bean vs. Rye — In-Depth Nutrition Comparison

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Summary of differences between Adzuki bean and Rye

  • Adzuki bean has more Folate, Copper, Iron, Potassium, Zinc, and Vitamin B1, while Rye has more Manganese, Selenium, Vitamin B3, and Fiber.
  • Adzuki bean covers your daily need of Folate 146% more than Rye.
  • Adzuki bean contains 3 times more Copper than Rye. While Adzuki bean contains 1.094mg of Copper, Rye contains only 0.367mg.

These are the specific foods used in this comparison Beans, adzuki, mature seeds, raw and Rye grain.

Infographic

Adzuki 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.
Contains more Calcium +175%
Contains more Iron +89.4%
Contains more Magnesium +15.5%
Contains more Phosphorus +14.8%
Contains more Potassium +145.9%
Contains more Zinc +90.2%
Contains more Copper +198.1%
Contains less Sodium -60%
Contains more Manganese +49%
Contains more Selenium +348.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 187% 91% 164% 111% 1% 138% 365% 226% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +175%
Contains more Iron +89.4%
Contains more Magnesium +15.5%
Contains more Phosphorus +14.8%
Contains more Potassium +145.9%
Contains more Zinc +90.2%
Contains more Copper +198.1%
Contains less Sodium -60%
Contains more Manganese +49%
Contains more Selenium +348.4%

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.
:
4
Rye
Contains more Vitamin A +54.5%
Contains more Vitamin B1 +44%
Contains more Vitamin B6 +19.4%
Contains more Folate +1536.8%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +62.4%
Equal in Vitamin B5 - 1.456
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 114% 51% 50% 89% 81% 467% 0% 0%
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 A +54.5%
Contains more Vitamin B1 +44%
Contains more Vitamin B6 +19.4%
Contains more Folate +1536.8%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +62.4%
Equal in Vitamin B5 - 1.456

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +92.2%
Contains more Water +26.8%
Contains more Other +107.6%
Contains more Fats +207.5%
Contains more Carbs +20.6%
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
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 +92.2%
Contains more Water +26.8%
Contains more Other +107.6%
Contains more Fats +207.5%
Contains more Carbs +20.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +316%
Contains more Polyunsaturated fat +578.8%
Equal in Saturated Fat - 0.197
54% 14% 32%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.113 g
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +316%
Contains more Polyunsaturated fat +578.8%
Equal in Saturated Fat - 0.197

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Rye
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat 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 Adzuki bean Rye Opinion
Net carbs 50.2g 60.76g Rye
Protein 19.87g 10.34g Adzuki bean
Fats 0.53g 1.63g Rye
Carbs 62.9g 75.86g Rye
Calories 329kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Adzuki bean
Fiber 12.7g 15.1g Rye
Calcium 66mg 24mg Adzuki bean
Iron 4.98mg 2.63mg Adzuki bean
Magnesium 127mg 110mg Adzuki bean
Phosphorus 381mg 332mg Adzuki bean
Potassium 1254mg 510mg Adzuki bean
Sodium 5mg 2mg Rye
Zinc 5.04mg 2.65mg Adzuki bean
Copper 1.094mg 0.367mg Adzuki bean
Manganese 1.73mg 2.577mg Rye
Selenium 3.1µg 13.9µg Rye
Vitamin A 17IU 11IU Adzuki bean
Vitamin A RAE 1µg 1µg
Vitamin E 0.85mg Rye
Vitamin B1 0.455mg 0.316mg Adzuki bean
Vitamin B2 0.22mg 0.251mg Rye
Vitamin B3 2.63mg 4.27mg Rye
Vitamin B5 1.471mg 1.456mg Adzuki bean
Vitamin B6 0.351mg 0.294mg Adzuki bean
Folate 622µg 38µg Adzuki bean
Vitamin K 5.9µg Rye
Tryptophan 0.191mg 0.108mg Adzuki bean
Threonine 0.674mg 0.289mg Adzuki bean
Isoleucine 0.791mg 0.208mg Adzuki bean
Leucine 1.668mg 0.563mg Adzuki bean
Lysine 1.497mg 0.286mg Adzuki bean
Methionine 0.21mg 0.153mg Adzuki bean
Phenylalanine 1.052mg 0.435mg Adzuki bean
Valine 1.023mg 0.317mg Adzuki bean
Histidine 0.524mg 0.189mg Adzuki bean
Saturated Fat 0.191g 0.197g Adzuki bean
Monounsaturated Fat 0.05g 0.208g Rye
Polyunsaturated fat 0.113g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean 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
71%
Adzuki bean
36%
Rye
Minerals Daily Need Coverage Score
132%
Adzuki bean
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 3mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Adzuki bean
Adzuki 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

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.