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  6. Rye vs. Kidney beans raw

Rye vs. Kidney beans raw — In-Depth Nutrition Comparison

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How are Rye and Kidney beans raw different?

  • Rye is higher in Manganese, Selenium, Vitamin B3, and Vitamin B5, however, Kidney beans raw is richer in Folate, Iron, Copper, Fiber, Potassium, and Vitamin B1.
  • Daily need coverage for Folate from Kidney beans raw is 89% higher.
  • Rye contains 4 times more Selenium than Kidney beans raw. While Rye contains 13.9µg of Selenium, Kidney beans raw contains only 3.2µg.

Rye grain and Beans, kidney, all types, mature seeds, raw are the varieties used in this article.

Infographic

Rye vs Kidney beans 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
3
:
7
Kidney beans raw
Kidney beans raw
Contains less Sodium -91.7%
Contains more Manganese +152.4%
Contains more Selenium +334.4%
Contains more Calcium +495.8%
Contains more Iron +211.8%
Contains more Magnesium +27.3%
Contains more Phosphorus +22.6%
Contains more Potassium +175.7%
Contains more Copper +161%
Equal in Zinc - 2.79
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains less Sodium -91.7%
Contains more Manganese +152.4%
Contains more Selenium +334.4%
Contains more Calcium +495.8%
Contains more Iron +211.8%
Contains more Magnesium +27.3%
Contains more Phosphorus +22.6%
Contains more Potassium +175.7%
Contains more Copper +161%
Equal in Zinc - 2.79

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
:
5
Kidney beans raw
Kidney beans raw
Contains more Vitamin A +∞%
Contains more Vitamin E +286.4%
Contains more Vitamin B2 +14.6%
Contains more Vitamin B3 +107.3%
Contains more Vitamin B5 +86.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.4%
Contains more Vitamin B6 +35%
Contains more Folate +936.8%
Contains more Vitamin K +222%
Rye
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%
Kidney beans raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin E +286.4%
Contains more Vitamin B2 +14.6%
Contains more Vitamin B3 +107.3%
Contains more Vitamin B5 +86.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +67.4%
Contains more Vitamin B6 +35%
Contains more Folate +936.8%
Contains more Vitamin K +222%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
:
3
Kidney beans raw
Kidney beans raw
Contains more Fats +96.4%
Contains more Carbs +26.4%
Contains more Protein +128%
Contains more Water +10.8%
Contains more Other +143.9%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +96.4%
Contains more Carbs +26.4%
Contains more Protein +128%
Contains more Water +10.8%
Contains more Other +143.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Kidney beans raw
Kidney beans raw
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +67.8%
Contains less Saturated Fat -39.1%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +225%
Contains more Polyunsaturated fat +67.8%
Contains less Saturated Fat -39.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Kidney beans raw
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye Kidney beans raw Opinion
Net carbs 60.76g 35.11g Rye
Protein 10.34g 23.58g Kidney beans raw
Fats 1.63g 0.83g Rye
Carbs 75.86g 60.01g Rye
Calories 338kcal 333kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 2.23g Rye
Fiber 15.1g 24.9g Kidney beans raw
Calcium 24mg 143mg Kidney beans raw
Iron 2.63mg 8.2mg Kidney beans raw
Magnesium 110mg 140mg Kidney beans raw
Phosphorus 332mg 407mg Kidney beans raw
Potassium 510mg 1406mg Kidney beans raw
Sodium 2mg 24mg Rye
Zinc 2.65mg 2.79mg Kidney beans raw
Copper 0.367mg 0.958mg Kidney beans raw
Manganese 2.577mg 1.021mg Rye
Selenium 13.9µg 3.2µg Rye
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.22mg Rye
Vitamin C 0mg 4.5mg Kidney beans raw
Vitamin B1 0.316mg 0.529mg Kidney beans raw
Vitamin B2 0.251mg 0.219mg Rye
Vitamin B3 4.27mg 2.06mg Rye
Vitamin B5 1.456mg 0.78mg Rye
Vitamin B6 0.294mg 0.397mg Kidney beans raw
Folate 38µg 394µg Kidney beans raw
Vitamin K 5.9µg 19µg Kidney beans raw
Tryptophan 0.108mg 0.279mg Kidney beans raw
Threonine 0.289mg 0.992mg Kidney beans raw
Isoleucine 0.208mg 1.041mg Kidney beans raw
Leucine 0.563mg 1.882mg Kidney beans raw
Lysine 0.286mg 1.618mg Kidney beans raw
Methionine 0.153mg 0.355mg Kidney beans raw
Phenylalanine 0.435mg 1.275mg Kidney beans raw
Valine 0.317mg 1.233mg Kidney beans raw
Histidine 0.189mg 0.656mg Kidney beans raw
Saturated Fat 0.197g 0.12g Kidney beans raw
Monounsaturated Fat 0.208g 0.064g Rye
Polyunsaturated fat 0.767g 0.457g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
36%
Rye
60%
Kidney beans raw
Minerals Daily Need Coverage Score
98%
Rye
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 22mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw 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

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.