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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +31.5%
Contains more Magnesium +111.5%
Contains more Phosphorus +97.6%
Contains less Sodium -75%
Contains more Zinc +49.7%
Contains more Copper +23.2%
Contains more Calcium +16.7%
Equal in Potassium - 532
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 38% 72% 47% 2% 49% 100%
Contains more Iron +31.5%
Contains more Magnesium +111.5%
Contains more Phosphorus +97.6%
Contains less Sodium -75%
Contains more Zinc +49.7%
Contains more Copper +23.2%
Contains more Calcium +16.7%
Equal in Potassium - 532

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
8
:
Contains more Vitamin A +83.3%
Contains more Vitamin B1 +174.8%
Contains more Vitamin B2 +292.2%
Contains more Vitamin B3 +495.5%
Contains more Vitamin B5 +238.6%
Contains more Vitamin B6 +206.3%
Contains more Folate +218.4%
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 1% 0% 0% 0% 29% 15% 14% 26% 23% 91% 0% 0%
Contains more Vitamin A +83.3%
Contains more Vitamin B1 +174.8%
Contains more Vitamin B2 +292.2%
Contains more Vitamin B3 +495.5%
Contains more Vitamin B5 +238.6%
Contains more Vitamin B6 +206.3%
Contains more Folate +218.4%

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 Adzuki bean
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rye Adzuki bean Opinion
Net carbs 60.76g 17.47g Rye
Protein 10.34g 7.52g Rye
Fats 1.63g 0.1g Rye
Carbs 75.86g 24.77g Rye
Calories 338kcal 128kcal Rye
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g g Adzuki bean
Fiber 15.1g 7.3g Rye
Calcium 24mg 28mg Adzuki bean
Iron 2.63mg 2mg Rye
Magnesium 110mg 52mg Rye
Phosphorus 332mg 168mg Rye
Potassium 510mg 532mg Adzuki bean
Sodium 2mg 8mg Rye
Zinc 2.65mg 1.77mg Rye
Copper 0.367mg 0.298mg Rye
Vitamin A 11IU 6IU Rye
Vitamin E 0.85mg mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Folate 38µg 121µg Adzuki bean
Vitamin B12 0µg 0µg
Vitamin K 5.9µg µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.197g 0.036g Adzuki bean
Monounsaturated Fat 0.208g 0.009g Rye
Polyunsaturated fat 0.767g 0.021g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Adzuki 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
16
Adzuki bean
Mineral Summary Score
71
Rye
49
Adzuki 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
45%
Adzuki bean
Carbohydrates
76%
Rye
25%
Adzuki bean
Fats
8%
Rye
0%
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 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)
Which food is richer in minerals?
?
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. 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.