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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 more Zinc +16.2%
Contains less Sodium -83.3%
Contains more Iron +92.8%
Contains more Calcium +370.8%
Contains more Potassium +173.1%
Contains more Magnesium +60%
Contains more Copper +143.3%
Contains more Phosphorus +23.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains more Zinc +16.2%
Contains less Sodium -83.3%
Contains more Iron +92.8%
Contains more Calcium +370.8%
Contains more Potassium +173.1%
Contains more Magnesium +60%
Contains more Copper +143.3%
Contains more Phosphorus +23.8%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.