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  6. Navy bean raw vs. Rye

Navy bean raw vs. Rye — In-Depth Nutrition Comparison

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How are navy bean raw and rye different?

  • Navy bean raw is richer in folate and vitamin C, while rye is higher in manganese, phosphorus, selenium, vitamin B3, zinc, vitamin B5, iron, and vitamin B6.
  • Rye covers your daily need for manganese, 94% more than navy bean raw.

Beans, navy, mature seeds, sprouted, raw and Rye grain types were used in this article.

Infographic

Navy bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Rye
Rye
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +66.1%
Contains more IronIron +36.3%
Contains more ZincZinc +197.8%
Contains more PhosphorusPhosphorus +232%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +531.6%
Contains more SeleniumSelenium +2216.7%
~equal in Magnesium ~110mg
~equal in Copper ~0.367mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Rye
Rye
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +23.4%
Contains more FolateFolate +247.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +250%
Contains more Vitamin B5Vitamin B5 +76.5%
Contains more Vitamin B6Vitamin B6 +53.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Rye DV% diff.
Manganese 0.408mg 2.577mg 94%
Fiber 15.1g 60%
Phosphorus 100mg 332mg 33%
Folate 132µg 38µg 24%
Selenium 0.6µg 13.9µg 24%
Vitamin C 18.8mg 0mg 21%
Carbs 13.05g 75.86g 21%
Vitamin B3 1.22mg 4.27mg 19%
Zinc 0.89mg 2.65mg 16%
Calories 67kcal 338kcal 14%
Vitamin B5 0.825mg 1.456mg 13%
Iron 1.93mg 2.63mg 9%
Vitamin B6 0.191mg 0.294mg 8%
Protein 6.15g 10.34g 8%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Vitamin B1 0.39mg 0.316mg 6%
Potassium 307mg 510mg 6%
Vitamin K 5.9µg 5%
Vitamin B2 0.215mg 0.251mg 3%
Polyunsaturated fat 0.407g 0.767g 2%
Magnesium 101mg 110mg 2%
Copper 0.356mg 0.367mg 1%
Calcium 15mg 24mg 1%
Fats 0.7g 1.63g 1%
Saturated fat 0.085g 0.197g 1%
Net carbs 13.05g 60.76g N/A
Sugar 0.98g N/A
Sodium 13mg 2mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.052g 0.208g 0%
Tryptophan 0.064mg 0.108mg 0%
Threonine 0.258mg 0.289mg 0%
Isoleucine 0.273mg 0.208mg 0%
Leucine 0.442mg 0.563mg 0%
Lysine 0.35mg 0.286mg 0%
Methionine 0.064mg 0.153mg 0%
Phenylalanine 0.31mg 0.435mg 0%
Valine 0.316mg 0.317mg 0%
Histidine 0.172mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Rye
Rye
4
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 WaterWater +646.7%
Contains more ProteinProtein +68.1%
Contains more FatsFats +132.9%
Contains more CarbsCarbs +481.3%
Contains more OtherOther +65.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains less Sat. FatSaturated fat -56.9%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +88.5%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.