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Kidney bean vs Rye - In-Depth Nutrition Comparison

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How are Kidney bean and Rye different?

  • Kidney bean 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 bean is 89% higher.
  • Kidney bean contains 3 times more Iron than Rye. While Kidney bean 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 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
Kidney bean
Kidney bean
7
:
1
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%
Equal in Zinc - 2.65
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Kidney bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 bean
Kidney bean
1
:
2
Rye
Rye
Contains less Saturated Fat -39.1%
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +67.8%
Kidney bean
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean 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 bean Rye Opinion
Net carbs 35.11g 60.76g Rye
Protein 23.58g 10.34g Kidney bean
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 bean
Calcium 143mg 24mg Kidney bean
Iron 8.2mg 2.63mg Kidney bean
Magnesium 140mg 110mg Kidney bean
Phosphorus 407mg 332mg Kidney bean
Potassium 1406mg 510mg Kidney bean
Sodium 24mg 2mg Rye
Zinc 2.79mg 2.65mg Kidney bean
Copper 0.958mg 0.367mg Kidney bean
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.22mg 0.85mg Rye
Vitamin C 4.5mg 0mg Kidney bean
Vitamin B1 0.529mg 0.316mg Kidney bean
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 bean
Folate 394µg 38µg Kidney bean
Vitamin K 19µg 5.9µg Kidney bean
Tryptophan 0.279mg 0.108mg Kidney bean
Threonine 0.992mg 0.289mg Kidney bean
Isoleucine 1.041mg 0.208mg Kidney bean
Leucine 1.882mg 0.563mg Kidney bean
Lysine 1.618mg 0.286mg Kidney bean
Methionine 0.355mg 0.153mg Kidney bean
Phenylalanine 1.275mg 0.435mg Kidney bean
Valine 1.233mg 0.317mg Kidney bean
Histidine 0.656mg 0.189mg Kidney bean
Saturated Fat 0.12g 0.197g Kidney bean
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 bean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
36%
Rye
Minerals Daily Need Coverage Score
143%
Kidney bean
71%
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 bean
Kidney bean is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Kidney bean
Kidney 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. Kidney bean - 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.