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.
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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
Contains
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Calcium
+495.8%
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Iron
+211.8%
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Magnesium
+27.3%
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Phosphorus
+22.6%
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Potassium
+175.7%
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Copper
+161%
Contains
less
Sodium
-91.7%
Equal in Zinc - 2.65
Contains
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Calcium
+495.8%
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Iron
+211.8%
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Magnesium
+27.3%
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Phosphorus
+22.6%
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Potassium
+175.7%
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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
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Contains
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Vitamin C
+∞%
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Vitamin B1
+67.4%
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Vitamin B6
+35%
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Folate
+936.8%
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Vitamin K
+222%
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Vitamin A
+∞%
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Vitamin E
+286.4%
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Vitamin B2
+14.6%
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Vitamin B3
+107.3%
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Vitamin B5
+86.7%
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Vitamin C
+∞%
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Vitamin B1
+67.4%
Contains
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Vitamin B6
+35%
Contains
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Folate
+936.8%
Contains
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Vitamin K
+222%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+286.4%
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Vitamin B2
+14.6%
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Vitamin B3
+107.3%
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Vitamin B5
+86.7%
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.11g | 60.76g |
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| Protein | 23.58g | 10.34g |
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| Fats | 0.83g | 1.63g |
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| Carbs | 60.01g | 75.86g |
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| Calories | 333kcal | 338kcal |
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| Starch | g | g | |
| Fructose | g | 0.11g |
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| Sugar | 2.23g | 0.98g |
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| Fiber | 24.9g | 15.1g |
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| Calcium | 143mg | 24mg |
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| Iron | 8.2mg | 2.63mg |
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| Magnesium | 140mg | 110mg |
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| Phosphorus | 407mg | 332mg |
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| Potassium | 1406mg | 510mg |
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| Sodium | 24mg | 2mg |
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| Zinc | 2.79mg | 2.65mg |
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| Copper | 0.958mg | 0.367mg |
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| Vitamin A | 0IU | 11IU |
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| Vitamin E | 0.22mg | 0.85mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 4.5mg | 0mg |
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| Vitamin B1 | 0.529mg | 0.316mg |
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| Vitamin B2 | 0.219mg | 0.251mg |
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| Vitamin B3 | 2.06mg | 4.27mg |
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| Vitamin B5 | 0.78mg | 1.456mg |
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| Vitamin B6 | 0.397mg | 0.294mg |
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| Folate | 394µg | 38µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 19µg | 5.9µg |
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| Tryptophan | 0.279mg | 0.108mg |
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| Threonine | 0.992mg | 0.289mg |
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| Isoleucine | 1.041mg | 0.208mg |
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| Leucine | 1.882mg | 0.563mg |
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| Lysine | 1.618mg | 0.286mg |
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| Methionine | 0.355mg | 0.153mg |
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| Phenylalanine | 1.275mg | 0.435mg |
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| Valine | 1.233mg | 0.317mg |
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| Histidine | 0.656mg | 0.189mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.12g | 0.197g |
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| Monounsaturated Fat | 0.064g | 0.208g |
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| Polyunsaturated fat | 0.457g | 0.767g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
60
36
Mineral Summary Score
143
71
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 food.
Protein
141%
62%
Carbohydrates
60%
76%
Fats
4%
8%
Comparison summary
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 22mg)
Which food is cheaper?
Rye is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Kidney bean is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Kidney bean is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Kidney bean is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.