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  6. Rye vs. Bean raw

Rye vs. Bean raw — In-Depth Nutrition Comparison

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The main differences between Rye and Bean raw

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

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

Infographic

Rye vs Bean raw 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.
Rye
Rye
3
:
7
Bean raw
Bean raw
Contains less Sodium -83.3%
Contains more Zinc +16.2%
Contains more Manganese +124.5%
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%
Contains more Selenium +100.7%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains less Sodium -83.3%
Contains more Zinc +16.2%
Contains more Manganese +124.5%
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%
Contains more Selenium +100.7%

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.
Rye
Rye
6
:
4
Bean raw
Bean raw
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
Rye
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%
Bean raw
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
:
3
Bean raw
Bean raw
Contains more Fats +32.5%
Contains more Carbs +21.3%
Contains more Protein +107.2%
Contains more Other +121%
Equal in Water - 11.33
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +32.5%
Contains more Carbs +21.3%
Contains more Protein +107.2%
Contains more Other +121%
Equal in Water - 11.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Bean raw
Bean raw
Contains less Saturated Fat -16.2%
Contains more Polyunsaturated fat +88.5%
Contains more Monounsaturated Fat +10.1%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains less Saturated Fat -16.2%
Contains more Polyunsaturated fat +88.5%
Contains more Monounsaturated Fat +10.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
2
:
2
Bean raw
Bean raw
Contains more Glucose +23.1%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Sucrose +178.9%
Rye
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
Bean raw
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +23.1%
Contains more Fructose +∞%
Contains more Starch +∞%
Contains more Sucrose +178.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Bean raw
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 raw Opinion
Net carbs 60.76g 47.05g Rye
Protein 10.34g 21.42g Bean raw
Fats 1.63g 1.23g Rye
Carbs 75.86g 62.55g Rye
Calories 338kcal 347kcal Bean raw
Starch 34.17g Bean raw
Fructose 0.11g 0g Rye
Sugar 0.98g 2.11g Rye
Fiber 15.1g 15.5g Bean raw
Calcium 24mg 113mg Bean raw
Iron 2.63mg 5.07mg Bean raw
Magnesium 110mg 176mg Bean raw
Phosphorus 332mg 411mg Bean raw
Potassium 510mg 1393mg Bean raw
Sodium 2mg 12mg Rye
Zinc 2.65mg 2.28mg Rye
Copper 0.367mg 0.893mg Bean raw
Manganese 2.577mg 1.148mg Rye
Selenium 13.9µg 27.9µg Bean raw
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.21mg Rye
Vitamin C 0mg 6.3mg Bean raw
Vitamin B1 0.316mg 0.713mg Bean raw
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 raw
Folate 38µg 525µg Bean raw
Vitamin K 5.9µg 5.6µg Rye
Tryptophan 0.108mg 0.237mg Bean raw
Threonine 0.289mg 0.81mg Bean raw
Isoleucine 0.208mg 0.871mg Bean raw
Leucine 0.563mg 1.558mg Bean raw
Lysine 0.286mg 1.356mg Bean raw
Methionine 0.153mg 0.259mg Bean raw
Phenylalanine 0.435mg 1.095mg Bean raw
Valine 0.317mg 0.998mg Bean raw
Histidine 0.189mg 0.556mg Bean raw
Saturated Fat 0.197g 0.235g Rye
Monounsaturated Fat 0.208g 0.229g Bean raw
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 raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Rye
70%
Bean raw
Minerals Daily Need Coverage Score
98%
Rye
131%
Bean raw

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 raw
Bean raw is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Bean raw
Bean raw 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

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