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Navy beans vs. Rye — In-Depth Nutrition Comparison

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Significant differences between navy beans and rye

  • Navy beans have more folate; however, rye is richer in manganese, phosphorus, vitamin B5, vitamin B3, selenium, fiber, copper, zinc, and vitamin B2.
  • Rye covers your daily manganese needs 89% more than navy beans.
  • Rye has 4 times less folate than navy beans. Navy beans have 140µg of folate, while rye has 38µg.

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

Infographic

Navy beans 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" 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 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
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 +187.5%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +107.5%
Contains more PotassiumPotassium +31.1%
Contains more IronIron +11.4%
Contains more CopperCopper +74.8%
Contains more ZincZinc +157.3%
Contains more PhosphorusPhosphorus +130.6%
Contains more ManganeseManganese +389%
Contains more SeleniumSelenium +379.3%

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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
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 FolateFolate +268.4%
Contains more CholineCholine +47%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8400%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +280.3%
Contains more Vitamin B3Vitamin B3 +557.9%
Contains more Vitamin B5Vitamin B5 +447.4%
Contains more Vitamin B6Vitamin B6 +113%
Contains more Vitamin KVitamin K +883.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy beans Rye DV% diff.
Manganese 0.527mg 2.577mg 89%
Phosphorus 144mg 332mg 27%
Folate 140µg 38µg 26%
Vitamin B5 0.266mg 1.456mg 24%
Vitamin B3 0.649mg 4.27mg 23%
Selenium 2.9µg 13.9µg 20%
Fiber 10.5g 15.1g 18%
Carbs 26.05g 75.86g 17%
Copper 0.21mg 0.367mg 17%
Zinc 1.03mg 2.65mg 15%
Magnesium 53mg 110mg 14%
Vitamin B2 0.066mg 0.251mg 14%
Vitamin B6 0.138mg 0.294mg 12%
Calories 140kcal 338kcal 10%
Vitamin B1 0.237mg 0.316mg 7%
Starch 15.4g 6%
Vitamin E 0.01mg 0.85mg 6%
Calcium 69mg 24mg 5%
Protein 8.23g 10.34g 4%
Potassium 389mg 510mg 4%
Vitamin K 0.6µg 5.9µg 4%
Iron 2.36mg 2.63mg 3%
Choline 44.7mg 30.4mg 3%
Polyunsaturated fat 0.49g 0.767g 2%
Fats 0.62g 1.63g 2%
Vitamin C 0.9mg 0mg 1%
Net carbs 15.55g 60.76g N/A
Sugar 0.37g 0.98g N/A
Sodium 0mg 2mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.098g 0.197g 0%
Monounsaturated fat 0.142g 0.208g 0%
Tryptophan 0.1mg 0.108mg 0%
Threonine 0.289mg 0.289mg 0%
Isoleucine 0.387mg 0.208mg 0%
Leucine 0.7mg 0.563mg 0%
Lysine 0.52mg 0.286mg 0%
Methionine 0.111mg 0.153mg 0%
Phenylalanine 0.471mg 0.435mg 0%
Valine 0.504mg 0.317mg 0%
Histidine 0.206mg 0.189mg 0%
Fructose 0g 0.11g 0%
Omega-3 - ALA 0.177g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 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 +502%
Contains more ProteinProtein +25.6%
Contains more FatsFats +162.9%
Contains more CarbsCarbs +191.2%
Contains more OtherOther +21.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 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 -50.3%
Contains more Mono. FatMonounsaturated fat +46.5%
Contains more Poly. FatPolyunsaturated fat +56.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 15.4 g
Sucrose: 0.37 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Rye
Rye
3
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +91.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.