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  6. Rye vs. Broad bean raw

Rye vs. Broad bean raw — In-Depth Nutrition Comparison

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A recap on the differences between rye and broad bean raw

  • Rye has more manganese, fiber, phosphorus, vitamin B5, selenium, magnesium, vitamin B1, and zinc; however, broad bean raw is higher in vitamin K and folate.
  • Rye covers your daily manganese needs 83% more than broad bean raw.
  • Broad bean raw contains 17 times less selenium than rye. Rye contains 13.9µg of selenium, while broad bean raw contains 0.8µg.
  • The glycemic index of broad bean raw is higher.

Food varieties used in this article are Rye grain and Beans, fava, in pod, raw.

Infographic

Rye vs Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +233.3%
Contains more PotassiumPotassium +53.6%
Contains more IronIron +69.7%
Contains more ZincZinc +165%
Contains more PhosphorusPhosphorus +157.4%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +289.9%
Contains more SeleniumSelenium +1637.5%
Contains more CalciumCalcium +54.2%
~equal in Copper ~0.402mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +137.6%
Contains more Vitamin B3Vitamin B3 +89.9%
Contains more Vitamin B5Vitamin B5 +547.1%
Contains more Vitamin B6Vitamin B6 +182.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +36.5%
Contains more Vitamin B2Vitamin B2 +15.5%
Contains more Vitamin KVitamin K +593.2%
Contains more FolateFolate +289.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Broad bean raw DV% diff.
Manganese 2.577mg 0.661mg 83%
Fiber 15.1g 7.5g 30%
Phosphorus 332mg 129mg 29%
Vitamin K 5.9µg 40.9µg 29%
Folate 38µg 148µg 28%
Vitamin B5 1.456mg 0.225mg 25%
Selenium 13.9µg 0.8µg 24%
Carbs 75.86g 17.63g 19%
Magnesium 110mg 33mg 18%
Vitamin B1 0.316mg 0.133mg 15%
Vitamin B6 0.294mg 0.104mg 15%
Zinc 2.65mg 1mg 15%
Iron 2.63mg 1.55mg 14%
Vitamin B3 4.27mg 2.249mg 13%
Calories 338kcal 88kcal 13%
Choline 30.4mg 6%
Protein 10.34g 7.92g 5%
Potassium 510mg 332mg 5%
Copper 0.367mg 0.402mg 4%
Vitamin C 0mg 3.7mg 4%
Polyunsaturated fat 0.767g 0.342g 3%
Vitamin B2 0.251mg 0.29mg 3%
Vitamin E 0.85mg 1.16mg 2%
Vitamin A 1µg 17µg 2%
Sodium 2mg 25mg 1%
Calcium 24mg 37mg 1%
Fats 1.63g 0.73g 1%
Net carbs 60.76g 10.13g N/A
Sugar 0.98g 9.21g N/A
Saturated fat 0.197g 0.118g 0%
Monounsaturated fat 0.208g 0.104g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +30.6%
Contains more FatsFats +123.3%
Contains more CarbsCarbs +330.3%
Contains more OtherOther +40.2%
Contains more WaterWater +584.9%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +124.3%
Contains less Sat. FatSaturated fat -40.1%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.