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  6. Rye vs. Adzuki bean

Rye vs. Adzuki bean — In-Depth Nutrition Comparison

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The main differences between Rye and Adzuki bean

  • Rye has more Manganese, Fiber, Phosphorus, Selenium, Vitamin B3, Vitamin B5, Vitamin B1, Vitamin B6, and Vitamin B2, however, Adzuki bean has more Folate.
  • Daily need coverage for Manganese from Rye is 87% higher.
  • Adzuki bean has 12 times less Selenium than Rye. Rye has 13.9µg of Selenium, while Adzuki bean has 1.2µg.

Food types used in this article are Rye grain and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Rye vs Adzuki bean 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more MagnesiumMagnesium +111.5%
Contains more IronIron +31.5%
Contains more CopperCopper +23.2%
Contains more ZincZinc +49.7%
Contains more PhosphorusPhosphorus +97.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +349.7%
Contains more SeleniumSelenium +1058.3%
Contains more CalciumCalcium +16.7%
~equal in Potassium ~532mg

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
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% 0.66% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
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% 0.36% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin AVitamin A +83.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +174.8%
Contains more Vitamin B2Vitamin B2 +292.2%
Contains more Vitamin B3Vitamin B3 +495.5%
Contains more Vitamin B5Vitamin B5 +238.6%
Contains more Vitamin B6Vitamin B6 +206.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +218.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more ProteinProtein +37.5%
Contains more FatsFats +1530%
Contains more CarbsCarbs +206.3%
Contains more OtherOther +18.9%
Contains more WaterWater +525.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
55% 14% 32%
Saturated Fat: Sat. Fat 0.036 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains more Mono. FatMonounsaturated Fat +2211.1%
Contains more Poly. FatPolyunsaturated fat +3552.4%
Contains less Sat. FatSaturated Fat -81.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Adzuki bean
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Adzuki bean Opinion
Calories 338kcal 128kcal Rye
Protein 10.34g 7.52g Rye
Fats 1.63g 0.1g Rye
Net carbs 60.76g 17.47g Rye
Carbs 75.86g 24.77g Rye
Magnesium 110mg 52mg Rye
Calcium 24mg 28mg Adzuki bean
Potassium 510mg 532mg Adzuki bean
Iron 2.63mg 2mg Rye
Sugar 0.98g Adzuki bean
Fiber 15.1g 7.3g Rye
Copper 0.367mg 0.298mg Rye
Zinc 2.65mg 1.77mg Rye
Phosphorus 332mg 168mg Rye
Sodium 2mg 8mg Rye
Vitamin A 11IU 6IU Rye
Vitamin A 1µg 0µg Rye
Vitamin E 0.85mg Rye
Manganese 2.577mg 0.573mg Rye
Selenium 13.9µg 1.2µg Rye
Vitamin B1 0.316mg 0.115mg Rye
Vitamin B2 0.251mg 0.064mg Rye
Vitamin B3 4.27mg 0.717mg Rye
Vitamin B5 1.456mg 0.43mg Rye
Vitamin B6 0.294mg 0.096mg Rye
Vitamin K 5.9µg Rye
Folate 38µg 121µg Adzuki bean
Choline 30.4mg Rye
Saturated Fat 0.197g 0.036g Adzuki bean
Monounsaturated Fat 0.208g 0.009g Rye
Polyunsaturated fat 0.767g 0.021g Rye
Tryptophan 0.108mg 0.072mg Rye
Threonine 0.289mg 0.255mg Rye
Isoleucine 0.208mg 0.3mg Adzuki bean
Leucine 0.563mg 0.632mg Adzuki bean
Lysine 0.286mg 0.567mg Adzuki bean
Methionine 0.153mg 0.079mg Rye
Phenylalanine 0.435mg 0.398mg Rye
Valine 0.317mg 0.387mg Adzuki bean
Histidine 0.189mg 0.198mg Adzuki bean
Fructose 0.11g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Adzuki bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
35%
Rye
15%
Adzuki bean
Minerals Daily Need Coverage Score
98%
Rye
47%
Adzuki bean

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 6mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Adzuki bean
Adzuki bean is lower in Saturated Fat (difference - 0.161g)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.