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  6. Rye vs. Cranberry beans

Rye vs. Cranberry beans — In-Depth Nutrition Comparison

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Important differences between rye and cranberry beans

  • Rye has more manganese, phosphorus, fiber, vitamin B5, vitamin B3, selenium, vitamin B6, copper, and magnesium; however, cranberry beans is richer in folate.
  • Rye's daily need coverage for manganese is 96% more.
  • Rye contains 11 times more selenium than cranberry beans. Rye contains 13.9µg of selenium, while cranberry beans contains 1.3µg.

The food varieties used in the comparison are Rye grain and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Rye vs Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +120%
Contains more PotassiumPotassium +31.8%
Contains more IronIron +25.8%
Contains more CopperCopper +58.9%
Contains more ZincZinc +132.5%
Contains more PhosphorusPhosphorus +145.9%
Contains more ManganeseManganese +596.5%
Contains more SeleniumSelenium +969.2%
Contains more CalciumCalcium +108.3%
Contains less SodiumSodium -50%

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% 0.33% 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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +50.5%
Contains more Vitamin B2Vitamin B2 +263.8%
Contains more Vitamin B3Vitamin B3 +729.1%
Contains more Vitamin B5Vitamin B5 +506.7%
Contains more Vitamin B6Vitamin B6 +263%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +444.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Cranberry beans DV% diff.
Manganese 2.577mg 0.37mg 96%
Folate 38µg 207µg 42%
Phosphorus 332mg 135mg 28%
Fiber 15.1g 8.6g 26%
Vitamin B5 1.456mg 0.24mg 24%
Vitamin B3 4.27mg 0.515mg 23%
Selenium 13.9µg 1.3µg 23%
Carbs 75.86g 24.46g 17%
Vitamin B6 0.294mg 0.081mg 16%
Copper 0.367mg 0.231mg 15%
Vitamin B2 0.251mg 0.069mg 14%
Magnesium 110mg 50mg 14%
Zinc 2.65mg 1.14mg 14%
Calories 338kcal 136kcal 10%
Vitamin B1 0.316mg 0.21mg 9%
Iron 2.63mg 2.09mg 7%
Vitamin E 0.85mg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Polyunsaturated fat 0.767g 0.199g 4%
Potassium 510mg 387mg 4%
Calcium 24mg 50mg 3%
Protein 10.34g 9.34g 2%
Fats 1.63g 0.46g 2%
Net carbs 60.76g 15.86g N/A
Sugar 0.98g N/A
Sodium 2mg 1mg 0%
Vitamin A 1µg 0%
Saturated fat 0.197g 0.119g 0%
Monounsaturated fat 0.208g 0.04g 0%
Tryptophan 0.108mg 0.111mg 0%
Threonine 0.289mg 0.393mg 0%
Isoleucine 0.208mg 0.412mg 0%
Leucine 0.563mg 0.746mg 0%
Lysine 0.286mg 0.641mg 0%
Methionine 0.153mg 0.14mg 0%
Phenylalanine 0.435mg 0.505mg 0%
Valine 0.317mg 0.489mg 0%
Histidine 0.189mg 0.26mg 0%
Fructose 0.11g 0%

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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more FatsFats +254.3%
Contains more CarbsCarbs +210.1%
Contains more OtherOther +44%
Contains more WaterWater +509.9%
~equal in Protein ~9.34g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +420%
Contains more Poly. FatPolyunsaturated fat +285.4%
Contains less Sat. FatSaturated fat -39.6%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.