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Cranberry beans vs. Rye — In-Depth Nutrition Comparison

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Important differences between Cranberry beans and Rye

  • Cranberry beans has more Folate, however, Rye is richer in Manganese, Phosphorus, Fiber, Vitamin B5, Vitamin B3, Selenium, Vitamin B6, Copper, and Magnesium.
  • Rye's daily need coverage for Manganese is 96% more.
  • Cranberry beans contains 5 times more Folate than Rye. Cranberry beans contains 207µg of Folate, while Rye contains 38µg.

The food varieties used in the comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Rye grain.

Infographic

Cranberry beans 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 +108.3%
Contains less Sodium -50%
Contains more Iron +25.8%
Contains more Magnesium +120%
Contains more Phosphorus +145.9%
Contains more Potassium +31.8%
Contains more Zinc +132.5%
Contains more Copper +58.9%
Contains more Manganese +596.5%
Contains more Selenium +969.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +108.3%
Contains less Sodium -50%
Contains more Iron +25.8%
Contains more Magnesium +120%
Contains more Phosphorus +145.9%
Contains more Potassium +31.8%
Contains more Zinc +132.5%
Contains more Copper +58.9%
Contains more Manganese +596.5%
Contains more Selenium +969.2%

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.
:
8
Rye
Contains more Folate +444.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B2 +263.8%
Contains more Vitamin B3 +729.1%
Contains more Vitamin B5 +506.7%
Contains more Vitamin B6 +263%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 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 +444.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +50.5%
Contains more Vitamin B2 +263.8%
Contains more Vitamin B3 +729.1%
Contains more Vitamin B5 +506.7%
Contains more Vitamin B6 +263%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +509.9%
Contains more Protein +10.7%
Contains more Fats +254.3%
Contains more Carbs +210.1%
Contains more Other +44%
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 Water +509.9%
Contains more Protein +10.7%
Contains more Fats +254.3%
Contains more Carbs +210.1%
Contains more Other +44%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +285.4%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +420%
Contains more Polyunsaturated fat +285.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry beans Rye Opinion
Net carbs 15.86g 60.76g Rye
Protein 9.34g 10.34g Rye
Fats 0.46g 1.63g Rye
Carbs 24.46g 75.86g Rye
Calories 136kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Cranberry beans
Fiber 8.6g 15.1g Rye
Calcium 50mg 24mg Cranberry beans
Iron 2.09mg 2.63mg Rye
Magnesium 50mg 110mg Rye
Phosphorus 135mg 332mg Rye
Potassium 387mg 510mg Rye
Sodium 1mg 2mg Cranberry beans
Zinc 1.14mg 2.65mg Rye
Copper 0.231mg 0.367mg Rye
Manganese 0.37mg 2.577mg Rye
Selenium 1.3µg 13.9µg Rye
Vitamin A 0IU 11IU Rye
Vitamin A RAE 1µg Rye
Vitamin E 0.85mg Rye
Vitamin B1 0.21mg 0.316mg Rye
Vitamin B2 0.069mg 0.251mg Rye
Vitamin B3 0.515mg 4.27mg Rye
Vitamin B5 0.24mg 1.456mg Rye
Vitamin B6 0.081mg 0.294mg Rye
Folate 207µg 38µg Cranberry beans
Vitamin K 5.9µg Rye
Tryptophan 0.111mg 0.108mg Cranberry beans
Threonine 0.393mg 0.289mg Cranberry beans
Isoleucine 0.412mg 0.208mg Cranberry beans
Leucine 0.746mg 0.563mg Cranberry beans
Lysine 0.641mg 0.286mg Cranberry beans
Methionine 0.14mg 0.153mg Rye
Phenylalanine 0.505mg 0.435mg Cranberry beans
Valine 0.489mg 0.317mg Cranberry beans
Histidine 0.26mg 0.189mg Cranberry beans
Saturated Fat 0.119g 0.197g Cranberry beans
Monounsaturated Fat 0.04g 0.208g Rye
Polyunsaturated fat 0.199g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cranberry beans Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Cranberry beans
36%
Rye
Minerals Daily Need Coverage Score
38%
Cranberry beans
98%
Rye

Comparison summary

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 minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.078g)
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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.