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  6. Rye vs. Adzuki bean

Rye vs. Adzuki bean — In-Depth Nutrition Comparison

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Summary of differences between rye and adzuki bean

  • Rye has more manganese, selenium, vitamin B3, and fiber, while adzuki bean has more folate, copper, iron, potassium, zinc, and vitamin B1.
  • Adzuki bean covers your daily need for folate, 146% more than rye.
  • Rye contains 4 times more selenium than adzuki bean. While rye contains 13.9µg of selenium, adzuki bean contains only 3.1µg.

These are the specific foods used in this comparison Rye grain and Beans, adzuki, mature seeds, raw.

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
3
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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +49%
Contains more SeleniumSelenium +348.4%
Contains more MagnesiumMagnesium +15.5%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +145.9%
Contains more IronIron +89.4%
Contains more CopperCopper +198.1%
Contains more ZincZinc +90.2%
Contains more PhosphorusPhosphorus +14.8%

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
5
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% 0.33% 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% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +14.1%
Contains more Vitamin B3Vitamin B3 +62.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +44%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more FolateFolate +1536.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.471mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Adzuki bean DV% diff.
Folate 38µg 622µg 146%
Copper 0.367mg 1.094mg 81%
Manganese 2.577mg 1.73mg 37%
Iron 2.63mg 4.98mg 29%
Zinc 2.65mg 5.04mg 22%
Potassium 510mg 1254mg 22%
Selenium 13.9µg 3.1µg 20%
Protein 10.34g 19.87g 19%
Vitamin B1 0.316mg 0.455mg 12%
Vitamin B3 4.27mg 2.63mg 10%
Fiber 15.1g 12.7g 10%
Phosphorus 332mg 381mg 7%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Vitamin K 5.9µg 5%
Vitamin B6 0.294mg 0.351mg 4%
Calcium 24mg 66mg 4%
Magnesium 110mg 127mg 4%
Carbs 75.86g 62.9g 4%
Polyunsaturated fat 0.767g 0.113g 4%
Fats 1.63g 0.53g 2%
Vitamin B2 0.251mg 0.22mg 2%
Calories 338kcal 329kcal 0%
Net carbs 60.76g 50.2g N/A
Sugar 0.98g N/A
Sodium 2mg 5mg 0%
Vitamin A 1µg 1µg 0%
Vitamin B5 1.456mg 1.471mg 0%
Saturated fat 0.197g 0.191g 0%
Monounsaturated fat 0.208g 0.05g 0%
Tryptophan 0.108mg 0.191mg 0%
Threonine 0.289mg 0.674mg 0%
Isoleucine 0.208mg 0.791mg 0%
Leucine 0.563mg 1.668mg 0%
Lysine 0.286mg 1.497mg 0%
Methionine 0.153mg 0.21mg 0%
Phenylalanine 0.435mg 1.052mg 0%
Valine 0.317mg 1.023mg 0%
Histidine 0.189mg 0.524mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more FatsFats +207.5%
Contains more CarbsCarbs +20.6%
Contains more ProteinProtein +92.2%
Contains more WaterWater +26.8%
Contains more OtherOther +107.6%

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
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +316%
Contains more Poly. FatPolyunsaturated fat +578.8%
~equal in Saturated fat ~0.191g

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/173727/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.