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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 for 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.
  • Kidney beans raw has a lower glycemic index (22) than rye (34).

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
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +152.4%
Contains more SeleniumSelenium +334.4%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +495.8%
Contains more PotassiumPotassium +175.7%
Contains more IronIron +211.8%
Contains more CopperCopper +161%
Contains more PhosphorusPhosphorus +22.6%
~equal in Zinc ~2.79mg

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
6
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +286.4%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B3Vitamin B3 +107.3%
Contains more Vitamin B5Vitamin B5 +86.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +67.4%
Contains more Vitamin B6Vitamin B6 +35%
Contains more Vitamin KVitamin K +222%
Contains more FolateFolate +936.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Kidney beans raw DV% diff.
Folate 38µg 394µg 89%
Iron 2.63mg 8.2mg 70%
Manganese 2.577mg 1.021mg 68%
Copper 0.367mg 0.958mg 66%
Fiber 15.1g 24.9g 39%
Potassium 510mg 1406mg 26%
Protein 10.34g 23.58g 26%
Selenium 13.9µg 3.2µg 19%
Vitamin B1 0.316mg 0.529mg 18%
Vitamin B5 1.456mg 0.78mg 14%
Vitamin B3 4.27mg 2.06mg 14%
Calcium 24mg 143mg 12%
Vitamin K 5.9µg 19µg 11%
Phosphorus 332mg 407mg 11%
Vitamin B6 0.294mg 0.397mg 8%
Magnesium 110mg 140mg 7%
Choline 30.4mg 6%
Carbs 75.86g 60.01g 5%
Vitamin C 0mg 4.5mg 5%
Vitamin E 0.85mg 0.22mg 4%
Polyunsaturated fat 0.767g 0.457g 2%
Vitamin B2 0.251mg 0.219mg 2%
Zinc 2.65mg 2.79mg 1%
Sodium 2mg 24mg 1%
Fats 1.63g 0.83g 1%
Calories 338kcal 333kcal 0%
Net carbs 60.76g 35.11g N/A
Sugar 0.98g 2.23g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.197g 0.12g 0%
Monounsaturated fat 0.208g 0.064g 0%
Tryptophan 0.108mg 0.279mg 0%
Threonine 0.289mg 0.992mg 0%
Isoleucine 0.208mg 1.041mg 0%
Leucine 0.563mg 1.882mg 0%
Lysine 0.286mg 1.618mg 0%
Methionine 0.153mg 0.355mg 0%
Phenylalanine 0.435mg 1.275mg 0%
Valine 0.317mg 1.233mg 0%
Histidine 0.189mg 0.656mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
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 FatsFats +96.4%
Contains more CarbsCarbs +26.4%
Contains more ProteinProtein +128%
Contains more WaterWater +10.8%
Contains more OtherOther +143.9%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +225%
Contains more Poly. FatPolyunsaturated fat +67.8%
Contains less Sat. FatSaturated fat -39.1%

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. 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.