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  6. Rye vs. Kidney beans

Rye vs. Kidney beans — In-Depth Nutrition Comparison

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Significant differences between rye and kidney beans

  • Rye has more manganese, fiber, phosphorus, vitamin B5, selenium, vitamin B3, copper, magnesium, and zinc; however, kidney beans is richer in folate.
  • Rye covers your daily manganese needs 93% more than kidney beans.
  • Kidney beans has 13 times less selenium than rye. Rye has 13.9µg of selenium, while kidney beans has 1.1µg.
  • Rye has a higher glycemic index. The glycemic index of rye is 34, while the glycemic index of kidney beans is 22.

Specific food types used in this comparison are Rye grain and Beans, kidney, all types, mature seeds, cooked, boiled, without salt.

Infographic

Rye vs Kidney 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +161.9%
Contains more PotassiumPotassium +25.9%
Contains more IronIron +18.5%
Contains more CopperCopper +69.9%
Contains more ZincZinc +165%
Contains more PhosphorusPhosphorus +140.6%
Contains more ManganeseManganese +499.3%
Contains more SeleniumSelenium +1163.6%
Contains more CalciumCalcium +45.8%
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
7
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2733.3%
Contains more Vitamin B1Vitamin B1 +97.5%
Contains more Vitamin B2Vitamin B2 +332.8%
Contains more Vitamin B3Vitamin B3 +638.8%
Contains more Vitamin B5Vitamin B5 +561.8%
Contains more Vitamin B6Vitamin B6 +145%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +42.4%
Contains more FolateFolate +242.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.5mg

All nutrients comparison - raw data values

Nutrient Rye Kidney beans DV% diff.
Manganese 2.577mg 0.43mg 93%
Fiber 15.1g 6.4g 35%
Phosphorus 332mg 138mg 28%
Vitamin B5 1.456mg 0.22mg 25%
Folate 38µg 130µg 23%
Vitamin B3 4.27mg 0.578mg 23%
Selenium 13.9µg 1.1µg 23%
Carbs 75.86g 22.8g 18%
Copper 0.367mg 0.216mg 17%
Magnesium 110mg 42mg 16%
Vitamin B2 0.251mg 0.058mg 15%
Zinc 2.65mg 1mg 15%
Vitamin B1 0.316mg 0.16mg 13%
Vitamin B6 0.294mg 0.12mg 13%
Calories 338kcal 127kcal 11%
Vitamin E 0.85mg 0.03mg 5%
Iron 2.63mg 2.22mg 5%
Polyunsaturated fat 0.767g 0.278g 3%
Protein 10.34g 8.67g 3%
Potassium 510mg 405mg 3%
Vitamin K 5.9µg 8.4µg 2%
Fats 1.63g 0.5g 2%
Saturated fat 0.197g 0.073g 1%
Calcium 24mg 35mg 1%
Vitamin C 0mg 1.2mg 1%
Net carbs 60.76g 16.4g N/A
Sugar 0.98g 0.32g N/A
Sodium 2mg 1mg 0%
Vitamin A 1µg 0µg 0%
Choline 30.4mg 30.5mg 0%
Monounsaturated fat 0.208g 0.039g 0%
Tryptophan 0.108mg 0.104mg 0%
Threonine 0.289mg 0.319mg 0%
Isoleucine 0.208mg 0.41mg 0%
Leucine 0.563mg 0.736mg 0%
Lysine 0.286mg 0.607mg 0%
Methionine 0.153mg 0.113mg 0%
Phenylalanine 0.435mg 0.511mg 0%
Valine 0.317mg 0.5mg 0%
Histidine 0.189mg 0.238mg 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% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more ProteinProtein +19.3%
Contains more FatsFats +226%
Contains more CarbsCarbs +232.7%
Contains more OtherOther +44%
Contains more WaterWater +531.5%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +433.3%
Contains more Poly. FatPolyunsaturated fat +175.9%
Contains less Sat. FatSaturated fat -62.9%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.