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  6. Kidney beans raw vs. Rye

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.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Rye
Rye
3
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 +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%
~equal in Zinc ~2.65mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Rye
Rye
6
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Rye 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 -39.1%
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +67.8%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.