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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
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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" 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 Iron +211.8%
Contains more Calcium +495.8%
Contains more Potassium +175.7%
Contains more Magnesium +27.3%
Contains more Copper +161%
Contains more Phosphorus +22.6%
Contains less Sodium -91.7%
Equal in Zinc - 2.65
Kidney bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Rye
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +211.8%
Contains more Calcium +495.8%
Contains more Potassium +175.7%
Contains more Magnesium +27.3%
Contains more Copper +161%
Contains more Phosphorus +22.6%
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 Vitamin K +222%
Contains more Folate +936.8%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Rye
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.4%
Contains more Vitamin B6 +35%
Contains more Vitamin K +222%
Contains more Folate +936.8%
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
60
Kidney bean
36
Rye
Mineral Summary Score
143
Kidney bean
71
Rye

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
141%
Kidney bean
62%
Rye
Carbohydrates
60%
Kidney bean
76%
Rye
Fats
4%
Kidney bean
8%
Rye

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kidney bean Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Rye
Rye contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kidney bean Rye Opinion
Calories 333 338 Rye
Protein 23.58 10.34 Kidney bean
Fats 0.83 1.63 Rye
Vitamin C 4.5 0 Kidney bean
Carbs 60.01 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 8.2 2.63 Kidney bean
Calcium 143 24 Kidney bean
Potassium 1406 510 Kidney bean
Magnesium 140 110 Kidney bean
Sugars 2.23 0.98 Rye
Fiber 24.9 15.1 Kidney bean
Copper 0.958 0.367 Kidney bean
Zinc 2.79 2.65 Kidney bean
Starch
Phosphorus 407 332 Kidney bean
Sodium 24 2 Rye
Vitamin A 0 11 Rye
Vitamin E 0.22 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.529 0.316 Kidney bean
Vitamin B2 0.219 0.251 Rye
Vitamin B3 2.06 4.27 Rye
Vitamin B5 0.78 1.456 Rye
Vitamin B6 0.397 0.294 Kidney bean
Vitamin B12 0 0
Vitamin K 19 5.9 Kidney bean
Folate 394 38 Kidney bean
Trans Fat 0 0
Saturated Fat 0.12 0.197 Kidney bean
Monounsaturated Fat 0.064 0.208 Rye
Polyunsaturated fat 0.457 0.767 Rye
Tryptophan 0.279 0.108 Kidney bean
Threonine 0.992 0.289 Kidney bean
Isoleucine 1.041 0.208 Kidney bean
Leucine 1.882 0.563 Kidney bean
Lysine 1.618 0.286 Kidney bean
Methionine 0.355 0.153 Kidney bean
Phenylalanine 1.275 0.435 Kidney bean
Valine 1.233 0.317 Kidney bean
Histidine 0.656 0.189 Kidney bean
Fructose 0.11 Rye

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.