Kidney beans vs. Rye — In-Depth Nutrition Comparison

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Significant differences between kidney beans and rye

Kidney beans has more folate; however, rye is richer in manganese, fiber, phosphorus, vitamin B5, selenium, vitamin B3, copper, magnesium, and zinc.
Rye covers your daily manganese needs 93% more than kidney beans.
Rye has 3 times less folate than kidney beans. Kidney beans has 130µg of folate, while rye has 38µg.
Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of kidney beans is 22.

Specific food types used in this comparison are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Rye grain.

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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.

Kidney beans

Rye

Contains more CalciumCalcium	+45.8%
Contains less SodiumSodium	-50%

Contains more MagnesiumMagnesium	+161.9%
Contains more PotassiumPotassium	+25.9%
Contains more IronIron	+18.5%
Contains more CopperCopper	+69.9%
Contains more ZincZinc	+165%
Contains more PhosphorusPhosphorus	+140.6%
Contains more ManganeseManganese	+499.3%
Contains more SeleniumSelenium	+1163.6%

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

Rye

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin KVitamin K	+42.4%
Contains more FolateFolate	+242.1%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+2733.3%
Contains more Vitamin B1Vitamin B1	+97.5%
Contains more Vitamin B2Vitamin B2	+332.8%
Contains more Vitamin B3Vitamin B3	+638.8%
Contains more Vitamin B5Vitamin B5	+561.8%
Contains more Vitamin B6Vitamin B6	+145%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Choline ~30.4mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.43mg	2.577mg	93%
Fiber	6.4g	15.1g	35%
Phosphorus	138mg	332mg	28%
Vitamin B5	0.22mg	1.456mg	25%
Folate	130µg	38µg	23%
Vitamin B3	0.578mg	4.27mg	23%
Selenium	1.1µg	13.9µg	23%
Carbs	22.8g	75.86g	18%
Copper	0.216mg	0.367mg	17%
Magnesium	42mg	110mg	16%
Vitamin B2	0.058mg	0.251mg	15%
Zinc	1mg	2.65mg	15%
Vitamin B1	0.16mg	0.316mg	13%
Vitamin B6	0.12mg	0.294mg	13%
Calories	127kcal	338kcal	11%
Vitamin E	0.03mg	0.85mg	5%
Iron	2.22mg	2.63mg	5%
Polyunsaturated fat	0.278g	0.767g	3%
Protein	8.67g	10.34g	3%
Potassium	405mg	510mg	3%
Vitamin K	8.4µg	5.9µg	2%
Fats	0.5g	1.63g	2%
Saturated fat	0.073g	0.197g	1%
Calcium	35mg	24mg	1%
Vitamin C	1.2mg	0mg	1%
Net carbs	16.4g	60.76g	N/A
Sugar	0.32g	0.98g	N/A
Sodium	1mg	2mg	0%
Vitamin A	0µg	1µg	0%
Choline	30.5mg	30.4mg	0%
Monounsaturated fat	0.039g	0.208g	0%
Tryptophan	0.104mg	0.108mg	0%
Threonine	0.319mg	0.289mg	0%
Isoleucine	0.41mg	0.208mg	0%
Leucine	0.736mg	0.563mg	0%
Lysine	0.607mg	0.286mg	0%
Methionine	0.113mg	0.153mg	0%
Phenylalanine	0.511mg	0.435mg	0%
Valine	0.5mg	0.317mg	0%
Histidine	0.238mg	0.189mg	0%
Fructose		0.11g	0%