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  6. Great northern beans vs. Rye

Great northern beans vs. Rye — In-Depth Nutrition Comparison

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What are the differences between great northern beans and rye?

  • Great northern beans is higher in folate, yet rye is higher in manganese, fiber, phosphorus, vitamin B5, vitamin B3, selenium, zinc, vitamin B2, and magnesium.
  • Rye's daily need coverage for manganese is 90% more.
  • Great northern beans has 3 times more folate than rye. While great northern beans has 102µg of folate, rye has only 38µg.

We used Beans, great northern, mature seeds, cooked, boiled, without salt and Rye grain types in this article.

Infographic

Great northern beans 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
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 +183.3%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +30.4%
Contains more IronIron +23.5%
Contains more CopperCopper +48.6%
Contains more ZincZinc +201.1%
Contains more PhosphorusPhosphorus +101.2%
Contains more ManganeseManganese +397.5%
Contains more SeleniumSelenium +239%
~equal in Sodium ~2mg

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Rye
Rye
9
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 +168.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +325.4%
Contains more Vitamin B3Vitamin B3 +527%
Contains more Vitamin B5Vitamin B5 +447.4%
Contains more Vitamin B6Vitamin B6 +151.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Great northern beans Rye DV% diff.
Manganese 0.518mg 2.577mg 90%
Fiber 7g 15.1g 32%
Phosphorus 165mg 332mg 24%
Vitamin B5 0.266mg 1.456mg 24%
Vitamin B3 0.681mg 4.27mg 22%
Carbs 21.09g 75.86g 18%
Selenium 4.1µg 13.9µg 18%
Folate 102µg 38µg 16%
Zinc 0.88mg 2.65mg 16%
Vitamin B2 0.059mg 0.251mg 15%
Vitamin B6 0.117mg 0.294mg 14%
Magnesium 50mg 110mg 14%
Vitamin B1 0.158mg 0.316mg 13%
Copper 0.247mg 0.367mg 13%
Calories 118kcal 338kcal 11%
Vitamin E 0.85mg 6%
Iron 2.13mg 2.63mg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Polyunsaturated fat 0.187g 0.767g 4%
Protein 8.33g 10.34g 4%
Potassium 391mg 510mg 4%
Calcium 68mg 24mg 4%
Fats 0.45g 1.63g 2%
Vitamin C 1.3mg 0mg 1%
Net carbs 14.09g 60.76g N/A
Sugar 0.98g N/A
Sodium 2mg 2mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.14g 0.197g 0%
Monounsaturated fat 0.021g 0.208g 0%
Tryptophan 0.099mg 0.108mg 0%
Threonine 0.351mg 0.289mg 0%
Isoleucine 0.368mg 0.208mg 0%
Leucine 0.665mg 0.563mg 0%
Lysine 0.572mg 0.286mg 0%
Methionine 0.125mg 0.153mg 0%
Phenylalanine 0.451mg 0.435mg 0%
Valine 0.436mg 0.317mg 0%
Histidine 0.232mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 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 +550.9%
Contains more ProteinProtein +24.1%
Contains more FatsFats +262.2%
Contains more CarbsCarbs +259.7%
Contains more OtherOther +38.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 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 -28.9%
Contains more Mono. FatMonounsaturated fat +890.5%
Contains more Poly. FatPolyunsaturated fat +310.2%

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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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.