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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 for 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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
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 +16.7%
Contains more MagnesiumMagnesium +111.5%
Contains more IronIron +31.5%
Contains more CopperCopper +23.2%
Contains more ZincZinc +49.7%
Contains more PhosphorusPhosphorus +97.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +349.7%
Contains more SeleniumSelenium +1058.3%
~equal in Potassium ~510mg

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.
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% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Rye
Rye
9
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more FolateFolate +218.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +174.8%
Contains more Vitamin B2Vitamin B2 +292.2%
Contains more Vitamin B3Vitamin B3 +495.5%
Contains more Vitamin B5Vitamin B5 +238.6%
Contains more Vitamin B6Vitamin B6 +206.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Rye DV% diff.
Manganese 0.573mg 2.577mg 87%
Fiber 7.3g 15.1g 31%
Phosphorus 168mg 332mg 23%
Selenium 1.2µg 13.9µg 23%
Vitamin B3 0.717mg 4.27mg 22%
Folate 121µg 38µg 21%
Vitamin B5 0.43mg 1.456mg 21%
Carbs 24.77g 75.86g 17%
Vitamin B1 0.115mg 0.316mg 17%
Vitamin B6 0.096mg 0.294mg 15%
Vitamin B2 0.064mg 0.251mg 14%
Magnesium 52mg 110mg 14%
Calories 128kcal 338kcal 11%
Zinc 1.77mg 2.65mg 8%
Copper 0.298mg 0.367mg 8%
Iron 2mg 2.63mg 8%
Protein 7.52g 10.34g 6%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Polyunsaturated fat 0.021g 0.767g 5%
Vitamin K 5.9µg 5%
Fats 0.1g 1.63g 2%
Saturated fat 0.036g 0.197g 1%
Potassium 532mg 510mg 1%
Net carbs 17.47g 60.76g N/A
Calcium 28mg 24mg 0%
Sugar 0.98g N/A
Sodium 8mg 2mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.009g 0.208g 0%
Tryptophan 0.072mg 0.108mg 0%
Threonine 0.255mg 0.289mg 0%
Isoleucine 0.3mg 0.208mg 0%
Leucine 0.632mg 0.563mg 0%
Lysine 0.567mg 0.286mg 0%
Methionine 0.079mg 0.153mg 0%
Phenylalanine 0.398mg 0.435mg 0%
Valine 0.387mg 0.317mg 0%
Histidine 0.198mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Rye
Rye
4
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 +525.4%
Contains more ProteinProtein +37.5%
Contains more FatsFats +1530%
Contains more CarbsCarbs +206.3%
Contains more OtherOther +18.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 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 -81.7%
Contains more Mono. FatMonounsaturated fat +2211.1%
Contains more Poly. FatPolyunsaturated fat +3552.4%

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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. 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.