Kidney beans raw vs. Rye — In-Depth Nutrition Comparison
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How are kidney beans raw and rye different?
- Kidney beans raw is higher in folate, iron, copper, fiber, potassium, and vitamin B1; however, rye is richer in manganese, selenium, vitamin B3, and vitamin B5.
- Daily need coverage for folate for kidney beans raw is 89% higher.
- Kidney beans raw contains 3 times more iron than rye. While kidney beans raw contains 8.2mg of iron, rye contains only 2.63mg.
- Kidney beans raw has a lower glycemic index (22) than rye (34).
Beans, kidney, all types, mature seeds, raw and Rye grain are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +27.3% |
| Contains more CalciumCalcium | +495.8% |
| Contains more PotassiumPotassium | +175.7% |
| Contains more IronIron | +211.8% |
| Contains more CopperCopper | +161% |
| Contains more PhosphorusPhosphorus | +22.6% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +152.4% |
| Contains more SeleniumSelenium | +334.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +67.4% |
| Contains more Vitamin B6Vitamin B6 | +35% |
| Contains more Vitamin KVitamin K | +222% |
| Contains more FolateFolate | +936.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +286.4% |
| Contains more Vitamin B2Vitamin B2 | +14.6% |
| Contains more Vitamin B3Vitamin B3 | +107.3% |
| Contains more Vitamin B5Vitamin B5 | +86.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
| Contains more ProteinProtein | +128% |
| Contains more OtherOther | +143.9% |
| Contains more FatsFats | +96.4% |
| Contains more CarbsCarbs | +26.4% |
~equal in
Water
~10.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
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 | -39.1% |
| Contains more Mono. FatMonounsaturated fat | +225% |
| Contains more Poly. FatPolyunsaturated fat | +67.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Folate | 394µg | 38µg | 89% |
| Iron | 8.2mg | 2.63mg | 70% |
| Manganese | 1.021mg | 2.577mg | 68% |
| Copper | 0.958mg | 0.367mg | 66% |
| Fiber | 24.9g | 15.1g | 39% |
| Potassium | 1406mg | 510mg | 26% |
| Protein | 23.58g | 10.34g | 26% |
| Selenium | 3.2µg | 13.9µg | 19% |
| Vitamin B1 | 0.529mg | 0.316mg | 18% |
| Vitamin B5 | 0.78mg | 1.456mg | 14% |
| Vitamin B3 | 2.06mg | 4.27mg | 14% |
| Calcium | 143mg | 24mg | 12% |
| Vitamin K | 19µg | 5.9µg | 11% |
| Phosphorus | 407mg | 332mg | 11% |
| Vitamin B6 | 0.397mg | 0.294mg | 8% |
| Magnesium | 140mg | 110mg | 7% |
| Choline | 30.4mg | 6% | |
| Carbs | 60.01g | 75.86g | 5% |
| Vitamin C | 4.5mg | 0mg | 5% |
| Vitamin E | 0.22mg | 0.85mg | 4% |
| Polyunsaturated fat | 0.457g | 0.767g | 2% |
| Vitamin B2 | 0.219mg | 0.251mg | 2% |
| Zinc | 2.79mg | 2.65mg | 1% |
| Sodium | 24mg | 2mg | 1% |
| Fats | 0.83g | 1.63g | 1% |
| Calories | 333kcal | 338kcal | 0% |
| Net carbs | 35.11g | 60.76g | N/A |
| Sugar | 2.23g | 0.98g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Saturated fat | 0.12g | 0.197g | 0% |
| Monounsaturated fat | 0.064g | 0.208g | 0% |
| Tryptophan | 0.279mg | 0.108mg | 0% |
| Threonine | 0.992mg | 0.289mg | 0% |
| Isoleucine | 1.041mg | 0.208mg | 0% |
| Leucine | 1.882mg | 0.563mg | 0% |
| Lysine | 1.618mg | 0.286mg | 0% |
| Methionine | 0.355mg | 0.153mg | 0% |
| Phenylalanine | 1.275mg | 0.435mg | 0% |
| Valine | 1.233mg | 0.317mg | 0% |
| Histidine | 0.656mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
56%
35%
Minerals Daily Need Coverage Score
130%
98%
Comparison summary
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 22mg)
Which food is cheaper?
Rye is cheaper (difference - $0.8)
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 0.077g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Kidney beans raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.