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Cranberry bean vs Rye - In-Depth Nutrition Comparison

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Differences between Cranberry bean and Rye

  • Cranberry bean has more Folate, Copper, Fiber, Vitamin B1, Iron, Potassium, and Magnesium, while Rye has more Manganese, Vitamin B3, and Vitamin B5.
  • Cranberry bean's daily need coverage for Folate is 142% higher.
  • Rye contains 3 times less Potassium than Cranberry bean. Cranberry bean 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 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 +429.2%
Contains more Iron +90.1%
Contains more Magnesium +41.8%
Contains more Phosphorus +12%
Contains more Potassium +161.2%
Contains more Zinc +37%
Contains more Copper +116.3%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +429.2%
Contains more Iron +90.1%
Contains more Magnesium +41.8%
Contains more Phosphorus +12%
Contains more Potassium +161.2%
Contains more Zinc +37%
Contains more Copper +116.3%
Contains less Sodium -66.7%

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
:
6
Rye
Contains more Vitamin B1 +136.4%
Contains more Folate +1489.5%
Contains more Vitamin A +450%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +193.5%
Contains more Vitamin B5 +94.7%
Equal in Vitamin B6 - 0.294
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% 187% 50% 28% 45% 72% 453% 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 B1 +136.4%
Contains more Folate +1489.5%
Contains more Vitamin A +450%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +193.5%
Contains more Vitamin B5 +94.7%
Equal in Vitamin B6 - 0.294

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

All nutrients comparison - raw data values

Nutrient Cranberry bean Rye Opinion
Net carbs 35.35g 60.76g Rye
Protein 23.03g 10.34g Cranberry bean
Fats 1.23g 1.63g Rye
Carbs 60.05g 75.86g Rye
Calories 335kcal 338kcal Rye
Starch g g
Fructose g 0.11g Rye
Sugar g 0.98g Cranberry bean
Fiber 24.7g 15.1g Cranberry bean
Calcium 127mg 24mg Cranberry bean
Iron 5mg 2.63mg Cranberry bean
Magnesium 156mg 110mg Cranberry bean
Phosphorus 372mg 332mg Cranberry bean
Potassium 1332mg 510mg Cranberry bean
Sodium 6mg 2mg Rye
Zinc 3.63mg 2.65mg Cranberry bean
Copper 0.794mg 0.367mg Cranberry bean
Vitamin A 2IU 11IU Rye
Vitamin E mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.747mg 0.316mg Cranberry bean
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
Folate 604µg 38µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg 5.9µg Rye
Tryptophan 0.273mg 0.108mg Cranberry bean
Threonine 0.969mg 0.289mg Cranberry bean
Isoleucine 1.017mg 0.208mg Cranberry bean
Leucine 1.838mg 0.563mg Cranberry bean
Lysine 1.58mg 0.286mg Cranberry bean
Methionine 0.346mg 0.153mg Cranberry bean
Phenylalanine 1.245mg 0.435mg Cranberry bean
Valine 1.205mg 0.317mg Cranberry bean
Histidine 0.641mg 0.189mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.316g 0.197g Rye
Monounsaturated Fat 0.106g 0.208g Rye
Polyunsaturated fat 0.527g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry 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
69
Cranberry bean
36
Rye
Mineral Summary Score
122
Cranberry 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
138%
Cranberry bean
62%
Rye
Carbohydrates
60%
Cranberry bean
76%
Rye
Fats
6%
Cranberry bean
8%
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 lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 0.98g)
Which food is richer in minerals?
Cranberry bean
Cranberry 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. Cranberry bean - 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.