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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 from 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.

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.
Kidney beans raw
Kidney beans raw
7
:
3
Rye
Rye
Contains more Calcium +495.8%
Contains more Iron +211.8%
Contains more Magnesium +27.3%
Contains more Phosphorus +22.6%
Contains more Potassium +175.7%
Contains more Copper +161%
Contains less Sodium -91.7%
Contains more Manganese +152.4%
Contains more Selenium +334.4%
Equal in Zinc - 2.65
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +495.8%
Contains more Iron +211.8%
Contains more Magnesium +27.3%
Contains more Phosphorus +22.6%
Contains more Potassium +175.7%
Contains more Copper +161%
Contains less Sodium -91.7%
Contains more Manganese +152.4%
Contains more Selenium +334.4%
Equal in Zinc - 2.65

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.
Kidney beans raw
Kidney beans raw
5
:
5
Rye
Rye
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.4%
Contains more Vitamin B6 +35%
Contains more Folate +936.8%
Contains more Vitamin K +222%
Contains more Vitamin A +∞%
Contains more Vitamin E +286.4%
Contains more Vitamin B2 +14.6%
Contains more Vitamin B3 +107.3%
Contains more Vitamin B5 +86.7%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Rye
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 C +∞%
Contains more Vitamin B1 +67.4%
Contains more Vitamin B6 +35%
Contains more Folate +936.8%
Contains more Vitamin K +222%
Contains more Vitamin A +∞%
Contains more Vitamin E +286.4%
Contains more Vitamin B2 +14.6%
Contains more Vitamin B3 +107.3%
Contains more Vitamin B5 +86.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
3
:
2
Rye
Rye
Contains more Protein +128%
Contains more Water +10.8%
Contains more Other +143.9%
Contains more Fats +96.4%
Contains more Carbs +26.4%
Equal in Water - 10.6
Kidney beans raw
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
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 Protein +128%
Contains more Water +10.8%
Contains more Other +143.9%
Contains more Fats +96.4%
Contains more Carbs +26.4%
Equal in Water - 10.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
1
:
2
Rye
Rye
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +67.8%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated 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.
Kidney beans raw Rye
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kidney beans raw Rye Opinion
Net carbs 35.11g 60.76g Rye
Protein 23.58g 10.34g Kidney beans raw
Fats 0.83g 1.63g Rye
Carbs 60.01g 75.86g Rye
Calories 333kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 2.23g 0.98g Rye
Fiber 24.9g 15.1g Kidney beans raw
Calcium 143mg 24mg Kidney beans raw
Iron 8.2mg 2.63mg Kidney beans raw
Magnesium 140mg 110mg Kidney beans raw
Phosphorus 407mg 332mg Kidney beans raw
Potassium 1406mg 510mg Kidney beans raw
Sodium 24mg 2mg Rye
Zinc 2.79mg 2.65mg Kidney beans raw
Copper 0.958mg 0.367mg Kidney beans raw
Manganese 1.021mg 2.577mg Rye
Selenium 3.2µg 13.9µg Rye
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.22mg 0.85mg Rye
Vitamin C 4.5mg 0mg Kidney beans raw
Vitamin B1 0.529mg 0.316mg Kidney beans raw
Vitamin B2 0.219mg 0.251mg Rye
Vitamin B3 2.06mg 4.27mg Rye
Vitamin B5 0.78mg 1.456mg Rye
Vitamin B6 0.397mg 0.294mg Kidney beans raw
Folate 394µg 38µg Kidney beans raw
Vitamin K 19µg 5.9µg Kidney beans raw
Tryptophan 0.279mg 0.108mg Kidney beans raw
Threonine 0.992mg 0.289mg Kidney beans raw
Isoleucine 1.041mg 0.208mg Kidney beans raw
Leucine 1.882mg 0.563mg Kidney beans raw
Lysine 1.618mg 0.286mg Kidney beans raw
Methionine 0.355mg 0.153mg Kidney beans raw
Phenylalanine 1.275mg 0.435mg Kidney beans raw
Valine 1.233mg 0.317mg Kidney beans raw
Histidine 0.656mg 0.189mg Kidney beans raw
Saturated Fat 0.12g 0.197g Kidney beans raw
Monounsaturated Fat 0.064g 0.208g Rye
Polyunsaturated fat 0.457g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
60%
Kidney beans raw
36%
Rye
Minerals Daily Need Coverage Score
130%
Kidney beans raw
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 22mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw 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

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.