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Adzuki bean vs Rye - In-Depth Nutrition Comparison

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The main differences between Adzuki bean and Rye

  • Adzuki bean has more Folate, however Rye has more Manganese, Fiber, Phosphorus, Selenium, Vitamin B3, Vitamin B5, Vitamin B1, Vitamin B6, and Vitamin B2.
  • Daily need coverage for Manganese from Rye is 87% higher.
  • Rye has 3 times less Folate than Adzuki bean. Adzuki bean has 121µg of Folate, while Rye has 38µg.

Food types used in this article are Beans, adzuki, mature seeds, cooked, boiled, without salt 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +16.7%
Contains more Iron +31.5%
Contains more Magnesium +111.5%
Contains more Phosphorus +97.6%
Contains less Sodium -75%
Contains more Zinc +49.7%
Contains more Copper +23.2%
Equal in Potassium - 510
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +16.7%
Contains more Iron +31.5%
Contains more Magnesium +111.5%
Contains more Phosphorus +97.6%
Contains less Sodium -75%
Contains more Zinc +49.7%
Contains more Copper +23.2%
Equal in Potassium - 510

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
:
8
Rye
Contains more Folate +218.4%
Contains more Vitamin A +83.3%
Contains more Vitamin B1 +174.8%
Contains more Vitamin B2 +292.2%
Contains more Vitamin B3 +495.5%
Contains more Vitamin B5 +238.6%
Contains more Vitamin B6 +206.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 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 Folate +218.4%
Contains more Vitamin A +83.3%
Contains more Vitamin B1 +174.8%
Contains more Vitamin B2 +292.2%
Contains more Vitamin B3 +495.5%
Contains more Vitamin B5 +238.6%
Contains more Vitamin B6 +206.3%

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.
Adzuki bean Rye
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Adzuki bean Rye Opinion
Net carbs 17.47g 60.76g Rye
Protein 7.52g 10.34g Rye
Fats 0.1g 1.63g Rye
Carbs 24.77g 75.86g Rye
Calories 128kcal 338kcal Rye
Starch g g
Fructose g 0.11g Rye
Sugar g 0.98g Adzuki bean
Fiber 7.3g 15.1g Rye
Calcium 28mg 24mg Adzuki bean
Iron 2mg 2.63mg Rye
Magnesium 52mg 110mg Rye
Phosphorus 168mg 332mg Rye
Potassium 532mg 510mg Adzuki bean
Sodium 8mg 2mg Rye
Zinc 1.77mg 2.65mg Rye
Copper 0.298mg 0.367mg Rye
Vitamin A 6IU 11IU Rye
Vitamin E mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.115mg 0.316mg Rye
Vitamin B2 0.064mg 0.251mg Rye
Vitamin B3 0.717mg 4.27mg Rye
Vitamin B5 0.43mg 1.456mg Rye
Vitamin B6 0.096mg 0.294mg Rye
Folate 121µg 38µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K µg 5.9µg Rye
Tryptophan 0.072mg 0.108mg Rye
Threonine 0.255mg 0.289mg Rye
Isoleucine 0.3mg 0.208mg Adzuki bean
Leucine 0.632mg 0.563mg Adzuki bean
Lysine 0.567mg 0.286mg Adzuki bean
Methionine 0.079mg 0.153mg Rye
Phenylalanine 0.398mg 0.435mg Rye
Valine 0.387mg 0.317mg Adzuki bean
Histidine 0.198mg 0.189mg Adzuki bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.036g 0.197g Adzuki bean
Monounsaturated Fat 0.009g 0.208g Rye
Polyunsaturated fat 0.021g 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

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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
16
Adzuki bean
36
Rye
Mineral Summary Score
49
Adzuki 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
45%
Adzuki bean
62%
Rye
Carbohydrates
25%
Adzuki bean
76%
Rye
Fats
0%
Adzuki bean
8%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 6mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
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 - 0.161g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.