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Rye vs Navy bean - In-Depth Nutrition Comparison

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How are Rye and Navy bean different?

  • Rye is richer in Manganese, Phosphorus, Selenium, Vitamin B3, Zinc, Vitamin B5, Iron, and Vitamin B6, while Navy bean is higher in Folate, and Vitamin C.
  • Rye covers your daily need of Manganese 94% more than Navy bean.
  • Rye contains 23 times more Selenium than Navy bean. Rye contains 13.9µg of Selenium, while Navy bean contains 0.6µg.

Rye grain and Beans, navy, mature seeds, sprouted, raw types were used in this article.

Infographic

Rye vs Navy bean infographic
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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
8
:
Contains more Iron +36.3%
Contains more Calcium +60%
Contains more Potassium +66.1%
Contains more Zinc +197.8%
Contains more Phosphorus +232%
Contains less Sodium -84.6%
Equal in Magnesium - 101
Equal in Copper - 0.356
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 73% 5% 28% 73% 119% 25% 43% 2%
Contains more Iron +36.3%
Contains more Calcium +60%
Contains more Potassium +66.1%
Contains more Zinc +197.8%
Contains more Phosphorus +232%
Contains less Sodium -84.6%
Equal in Magnesium - 101
Equal in Copper - 0.356

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
7
:
Contains more Vitamin A +175%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +250%
Contains more Vitamin B5 +76.5%
Contains more Vitamin B6 +53.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.4%
Contains more Folate +247.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 1% 0% 0% 98% 50% 23% 50% 45% 0% 0% 99%
Contains more Vitamin A +175%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +250%
Contains more Vitamin B5 +76.5%
Contains more Vitamin B6 +53.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +23.4%
Contains more Folate +247.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Rye
35
Navy bean
Mineral Summary Score
71
Rye
45
Navy bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Rye
37%
Navy bean
Carbohydrates
76%
Rye
13%
Navy bean
Fats
8%
Rye
3%
Navy bean

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 Navy bean
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Navy bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 5)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.9)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 0.98g)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.112g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Rye Navy bean Opinion
Calories 338 67 Rye
Protein 10.34 6.15 Rye
Fats 1.63 0.7 Rye
Vitamin C 0 18.8 Navy bean
Carbs 75.86 13.05 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 1.93 Rye
Calcium 24 15 Rye
Potassium 510 307 Rye
Magnesium 110 101 Rye
Sugar 0.98 Navy bean
Fiber 15.1 Rye
Copper 0.367 0.356 Rye
Zinc 2.65 0.89 Rye
Starch
Phosphorus 332 100 Rye
Sodium 2 13 Rye
Vitamin A 11 4 Rye
Vitamin E 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.39 Navy bean
Vitamin B2 0.251 0.215 Rye
Vitamin B3 4.27 1.22 Rye
Vitamin B5 1.456 0.825 Rye
Vitamin B6 0.294 0.191 Rye
Vitamin B12 0 0
Vitamin K 5.9 Rye
Folate 38 132 Navy bean
Trans Fat 0 0
Saturated Fat 0.197 0.085 Navy bean
Monounsaturated Fat 0.208 0.052 Rye
Polyunsaturated fat 0.767 0.407 Rye
Tryptophan 0.108 0.064 Rye
Threonine 0.289 0.258 Rye
Isoleucine 0.208 0.273 Navy bean
Leucine 0.563 0.442 Rye
Lysine 0.286 0.35 Navy bean
Methionine 0.153 0.064 Rye
Phenylalanine 0.435 0.31 Rye
Valine 0.317 0.316 Rye
Histidine 0.189 0.172 Rye
Fructose 0.11 Rye

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. Navy bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.