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Rye vs Kidney bean - In-Depth Nutrition Comparison

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How are Rye and Kidney bean different?

  • Rye is higher in Manganese, Selenium, Vitamin B3, and Vitamin B5, however Kidney bean is richer in Folate, Iron, Copper, Fiber, Potassium, and Vitamin B1.
  • Daily need coverage for Folate from Kidney bean is 89% higher.
  • Rye contains 4 times more Selenium than Kidney bean. While Rye contains 13.9µg of Selenium, Kidney bean 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 bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
Rye
1
:
7
Kidney bean
Kidney bean
Contains less Sodium -91.7%
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 8% 99% 79% 143% 45% 1% 73% 123%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains less Sodium -91.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
Rye
5
:
5
Kidney bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Kidney bean
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 bean Opinion
Net carbs 60.76g 35.11g Rye
Protein 10.34g 23.58g Kidney bean
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 bean
Calcium 24mg 143mg Kidney bean
Iron 2.63mg 8.2mg Kidney bean
Magnesium 110mg 140mg Kidney bean
Phosphorus 332mg 407mg Kidney bean
Potassium 510mg 1406mg Kidney bean
Sodium 2mg 24mg Rye
Zinc 2.65mg 2.79mg Kidney bean
Copper 0.367mg 0.958mg Kidney bean
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.22mg Rye
Vitamin C 0mg 4.5mg Kidney bean
Vitamin B1 0.316mg 0.529mg Kidney bean
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 bean
Folate 38µg 394µg Kidney bean
Vitamin K 5.9µg 19µg Kidney bean
Tryptophan 0.108mg 0.279mg Kidney bean
Threonine 0.289mg 0.992mg Kidney bean
Isoleucine 0.208mg 1.041mg Kidney bean
Leucine 0.563mg 1.882mg Kidney bean
Lysine 0.286mg 1.618mg Kidney bean
Methionine 0.153mg 0.355mg Kidney bean
Phenylalanine 0.435mg 1.275mg Kidney bean
Valine 0.317mg 1.233mg Kidney bean
Histidine 0.189mg 0.656mg Kidney bean
Saturated Fat 0.197g 0.12g Kidney bean
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 bean
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
36%
Rye
60%
Kidney bean
Minerals Daily Need Coverage Score
71%
Rye
143%
Kidney bean

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 bean
Kidney bean is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Kidney bean
Kidney bean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Kidney bean - 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.