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Rye vs Bean - In-Depth Nutrition Comparison

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The main differences between Rye and Bean

  • Rye has more Manganese, and Vitamin B3, however Bean has more Folate, Copper, Vitamin B1, Iron, Potassium, Selenium, Magnesium, and Vitamin B6.
  • Daily need coverage for Folate from Bean is 122% higher.
  • Bean has 4 times less Vitamin B3 than Rye. Rye has 4.27mg of Vitamin B3, while Bean has 1.174mg.

Food types used in this article are Rye grain and Beans, pinto, mature seeds, raw.

Infographic

Rye vs Bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
2
:
6
Bean
Contains less Sodium -83.3%
Contains more Zinc +16.2%
Contains more Calcium +370.8%
Contains more Iron +92.8%
Contains more Magnesium +60%
Contains more Phosphorus +23.8%
Contains more Potassium +173.1%
Contains more Copper +143.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Contains less Sodium -83.3%
Contains more Zinc +16.2%
Contains more Calcium +370.8%
Contains more Iron +92.8%
Contains more Magnesium +60%
Contains more Phosphorus +23.8%
Contains more Potassium +173.1%
Contains more Copper +143.3%

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
Rye
6
:
4
Bean
Contains more Vitamin A +∞%
Contains more Vitamin E +304.8%
Contains more Vitamin B2 +18.4%
Contains more Vitamin B3 +263.7%
Contains more Vitamin B5 +85.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +125.6%
Contains more Vitamin B6 +61.2%
Contains more Folate +1281.6%
Equal in Vitamin K - 5.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +304.8%
Contains more Vitamin B2 +18.4%
Contains more Vitamin B3 +263.7%
Contains more Vitamin B5 +85.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +125.6%
Contains more Vitamin B6 +61.2%
Contains more Folate +1281.6%
Equal in Vitamin K - 5.6

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.
Rye Bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye Bean Opinion
Net carbs 60.76g 47.05g Rye
Protein 10.34g 21.42g Bean
Fats 1.63g 1.23g Rye
Carbs 75.86g 62.55g Rye
Calories 338kcal 347kcal Bean
Starch g 34.17g Bean
Fructose 0.11g 0g Rye
Sugar 0.98g 2.11g Rye
Fiber 15.1g 15.5g Bean
Calcium 24mg 113mg Bean
Iron 2.63mg 5.07mg Bean
Magnesium 110mg 176mg Bean
Phosphorus 332mg 411mg Bean
Potassium 510mg 1393mg Bean
Sodium 2mg 12mg Rye
Zinc 2.65mg 2.28mg Rye
Copper 0.367mg 0.893mg Bean
Vitamin A 11IU 0IU Rye
Vitamin E 0.85mg 0.21mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.3mg Bean
Vitamin B1 0.316mg 0.713mg Bean
Vitamin B2 0.251mg 0.212mg Rye
Vitamin B3 4.27mg 1.174mg Rye
Vitamin B5 1.456mg 0.785mg Rye
Vitamin B6 0.294mg 0.474mg Bean
Folate 38µg 525µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 5.6µg Rye
Tryptophan 0.108mg 0.237mg Bean
Threonine 0.289mg 0.81mg Bean
Isoleucine 0.208mg 0.871mg Bean
Leucine 0.563mg 1.558mg Bean
Lysine 0.286mg 1.356mg Bean
Methionine 0.153mg 0.259mg Bean
Phenylalanine 0.435mg 1.095mg Bean
Valine 0.317mg 0.998mg Bean
Histidine 0.189mg 0.556mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.197g 0.235g Rye
Monounsaturated Fat 0.208g 0.229g Bean
Polyunsaturated fat 0.767g 0.407g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
36
Rye
70
Bean
Mineral Summary Score
71
Rye
126
Bean

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
62%
Rye
129%
Bean
Carbohydrates
76%
Rye
63%
Bean
Fats
8%
Rye
6%
Bean

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 1.13g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.038g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.1)
Which food is lower in glycemic index?
Bean
Bean is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Bean
Bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.