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  6. Cranberry bean raw vs. Rye

Cranberry bean raw vs. Rye — In-Depth Nutrition Comparison

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Differences between Cranberry bean raw and Rye

  • Cranberry bean raw has more Folate, Copper, Fiber, Vitamin B1, Iron, Potassium, and Magnesium, while Rye has more Manganese, Vitamin B3, and Vitamin B5.
  • Cranberry bean raw's daily need coverage for Folate is 142% higher.
  • Rye contains 3 times less Potassium than Cranberry bean raw. Cranberry bean raw contains 1332mg of Potassium, while Rye contains 510mg.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Rye grain.

Infographic

Cranberry bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Rye
Rye
2
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 MagnesiumMagnesium +41.8%
Contains more CalciumCalcium +429.2%
Contains more PotassiumPotassium +161.2%
Contains more IronIron +90.1%
Contains more CopperCopper +116.3%
Contains more ZincZinc +37%
Contains more PhosphorusPhosphorus +12%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +180.1%
~equal in Selenium ~13.9µg

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% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Rye
Rye
7
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 B1Vitamin B1 +136.4%
Contains more FolateFolate +1489.5%
Contains more Vitamin AVitamin A +450%
Contains more Vitamin B2Vitamin B2 +17.8%
Contains more Vitamin B3Vitamin B3 +193.5%
Contains more Vitamin B5Vitamin B5 +94.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.294mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Rye
Rye
2
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 ProteinProtein +122.7%
Contains more WaterWater +16.9%
Contains more OtherOther +110.2%
Contains more FatsFats +32.5%
Contains more CarbsCarbs +26.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated Fat: Sat. Fat 0.316 g
Monounsaturated Fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Rye
Rye
3
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 -37.7%
Contains more Mono. FatMonounsaturated Fat +96.2%
Contains more Poly. FatPolyunsaturated fat +45.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cranberry bean raw Rye
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Rye Opinion
Calories 335kcal 338kcal Rye
Protein 23.03g 10.34g Cranberry bean raw
Fats 1.23g 1.63g Rye
Net carbs 35.35g 60.76g Rye
Carbs 60.05g 75.86g Rye
Magnesium 156mg 110mg Cranberry bean raw
Calcium 127mg 24mg Cranberry bean raw
Potassium 1332mg 510mg Cranberry bean raw
Iron 5mg 2.63mg Cranberry bean raw
Sugar 0.98g Cranberry bean raw
Fiber 24.7g 15.1g Cranberry bean raw
Copper 0.794mg 0.367mg Cranberry bean raw
Zinc 3.63mg 2.65mg Cranberry bean raw
Phosphorus 372mg 332mg Cranberry bean raw
Sodium 6mg 2mg Rye
Vitamin A 2IU 11IU Rye
Vitamin A 0µg 1µg Rye
Vitamin E 0.85mg Rye
Manganese 0.92mg 2.577mg Rye
Selenium 12.7µg 13.9µg Rye
Vitamin B1 0.747mg 0.316mg Cranberry bean raw
Vitamin B2 0.213mg 0.251mg Rye
Vitamin B3 1.455mg 4.27mg Rye
Vitamin B5 0.748mg 1.456mg Rye
Vitamin B6 0.309mg 0.294mg Cranberry bean raw
Vitamin K 5.9µg Rye
Folate 604µg 38µg Cranberry bean raw
Choline 30.4mg Rye
Saturated Fat 0.316g 0.197g Rye
Monounsaturated Fat 0.106g 0.208g Rye
Polyunsaturated fat 0.527g 0.767g Rye
Tryptophan 0.273mg 0.108mg Cranberry bean raw
Threonine 0.969mg 0.289mg Cranberry bean raw
Isoleucine 1.017mg 0.208mg Cranberry bean raw
Leucine 1.838mg 0.563mg Cranberry bean raw
Lysine 1.58mg 0.286mg Cranberry bean raw
Methionine 0.346mg 0.153mg Cranberry bean raw
Phenylalanine 1.245mg 0.435mg Cranberry bean raw
Valine 1.205mg 0.317mg Cranberry bean raw
Histidine 0.641mg 0.189mg Cranberry bean raw
Fructose 0.11g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry bean raw Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
64%
Cranberry bean raw
35%
Rye
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.119g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 1)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 0.98g)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.