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Rye vs Cranberry bean - In-Depth Nutrition Comparison

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Differences between Rye and Cranberry bean

  • Rye has more Manganese, Vitamin B3, and Vitamin B5, while Cranberry bean has more Folate, Copper, Fiber, Vitamin B1, Iron, Potassium, and Magnesium.
  • Cranberry bean's daily need coverage for Folate is 142% higher.
  • Cranberry bean contains 3 times less Vitamin B3 than Rye. Rye contains 4.27mg of Vitamin B3, while Cranberry bean contains 1.455mg.

The food types used in this comparison are Rye grain and Beans, cranberry (roman), mature seeds, raw.

Infographic

Rye vs Cranberry 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 less Sodium -66.7%
Contains more Calcium +429.2%
Contains more Iron +90.1%
Contains more Magnesium +41.8%
Contains more Phosphorus +12%
Contains more Potassium +161.2%
Contains more Zinc +37%
Contains more Copper +116.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains less Sodium -66.7%
Contains more Calcium +429.2%
Contains more Iron +90.1%
Contains more Magnesium +41.8%
Contains more Phosphorus +12%
Contains more Potassium +161.2%
Contains more Zinc +37%
Contains more Copper +116.3%

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
6
:
Contains more Vitamin A +450%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +193.5%
Contains more Vitamin B5 +94.7%
Contains more Vitamin B1 +136.4%
Contains more Folate +1489.5%
Equal in Vitamin B6 - 0.309
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% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin A +450%
Contains more Vitamin B2 +17.8%
Contains more Vitamin B3 +193.5%
Contains more Vitamin B5 +94.7%
Contains more Vitamin B1 +136.4%
Contains more Folate +1489.5%
Equal in Vitamin B6 - 0.309

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

All nutrients comparison - raw data values

Nutrient Rye Cranberry bean Opinion
Net carbs 60.76g 35.35g Rye
Protein 10.34g 23.03g Cranberry bean
Fats 1.63g 1.23g Rye
Carbs 75.86g 60.05g Rye
Calories 338kcal 335kcal Rye
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g g Cranberry bean
Fiber 15.1g 24.7g Cranberry bean
Calcium 24mg 127mg Cranberry bean
Iron 2.63mg 5mg Cranberry bean
Magnesium 110mg 156mg Cranberry bean
Phosphorus 332mg 372mg Cranberry bean
Potassium 510mg 1332mg Cranberry bean
Sodium 2mg 6mg Rye
Zinc 2.65mg 3.63mg Cranberry bean
Copper 0.367mg 0.794mg Cranberry bean
Vitamin A 11IU 2IU Rye
Vitamin E 0.85mg mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0.747mg Cranberry bean
Vitamin B2 0.251mg 0.213mg Rye
Vitamin B3 4.27mg 1.455mg Rye
Vitamin B5 1.456mg 0.748mg Rye
Vitamin B6 0.294mg 0.309mg Cranberry bean
Folate 38µg 604µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K 5.9µg µg Rye
Tryptophan 0.108mg 0.273mg Cranberry bean
Threonine 0.289mg 0.969mg Cranberry bean
Isoleucine 0.208mg 1.017mg Cranberry bean
Leucine 0.563mg 1.838mg Cranberry bean
Lysine 0.286mg 1.58mg Cranberry bean
Methionine 0.153mg 0.346mg Cranberry bean
Phenylalanine 0.435mg 1.245mg Cranberry bean
Valine 0.317mg 1.205mg Cranberry bean
Histidine 0.189mg 0.641mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.197g 0.316g Rye
Monounsaturated Fat 0.208g 0.106g Rye
Polyunsaturated fat 0.767g 0.527g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Cranberry 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
69
Cranberry bean
Mineral Summary Score
71
Rye
122
Cranberry 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
138%
Cranberry bean
Carbohydrates
76%
Rye
60%
Cranberry bean
Fats
8%
Rye
6%
Cranberry bean

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.119g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 1)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2)
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 0.98g)
Which food is richer in minerals?
Cranberry bean
Cranberry bean 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

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. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.