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
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
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
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
20%
Minerals Daily Need Coverage Score
98%
38%
Comparison summary
Which food is lower in glycemic index?
Rye is lower in glycemic index (difference - 1)
Which food is cheaper?
Rye is cheaper (difference - $2)
Which food is richer in minerals?
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Cranberry beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Cranberry beans is lower in Saturated fat (difference - 0.078g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)