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Rye vs Green bean - In-Depth Nutrition Comparison

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The main differences between Rye and Green bean

  • Rye has more Manganese, Fiber, Phosphorus, Copper, Vitamin B5, Selenium, Vitamin B3, Zinc, and Magnesium, however Green bean has more Vitamin K.
  • Daily need coverage for Manganese from Rye is 103% higher.
  • Green bean has 23 times less Selenium than Rye. Rye has 13.9µg of Selenium, while Green bean has 0.6µg.

Food types used in this article are Rye grain and Beans, snap, green, raw.

Infographic

Rye vs Green 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
7
:
Contains more Iron +155.3%
Contains more Magnesium +340%
Contains more Phosphorus +773.7%
Contains more Potassium +141.7%
Contains less Sodium -66.7%
Contains more Zinc +1004.2%
Contains more Copper +431.9%
Contains more Calcium +54.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Contains more Iron +155.3%
Contains more Magnesium +340%
Contains more Phosphorus +773.7%
Contains more Potassium +141.7%
Contains less Sodium -66.7%
Contains more Zinc +1004.2%
Contains more Copper +431.9%
Contains more Calcium +54.2%

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 E +107.3%
Contains more Vitamin B1 +285.4%
Contains more Vitamin B2 +141.3%
Contains more Vitamin B3 +481.7%
Contains more Vitamin B5 +547.1%
Contains more Vitamin B6 +108.5%
Contains more Folate +15.2%
Contains more Vitamin A +6172.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +628.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin E +107.3%
Contains more Vitamin B1 +285.4%
Contains more Vitamin B2 +141.3%
Contains more Vitamin B3 +481.7%
Contains more Vitamin B5 +547.1%
Contains more Vitamin B6 +108.5%
Contains more Folate +15.2%
Contains more Vitamin A +6172.7%
Contains more Vitamin C +∞%
Contains more Vitamin K +628.8%

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

All nutrients comparison - raw data values

Nutrient Rye Green bean Opinion
Net carbs 60.76g 4.27g Rye
Protein 10.34g 1.83g Rye
Fats 1.63g 0.22g Rye
Carbs 75.86g 6.97g Rye
Calories 338kcal 31kcal Rye
Starch g 0.88g Green bean
Fructose 0.11g 1.39g Green bean
Sugar 0.98g 3.26g Rye
Fiber 15.1g 2.7g Rye
Calcium 24mg 37mg Green bean
Iron 2.63mg 1.03mg Rye
Magnesium 110mg 25mg Rye
Phosphorus 332mg 38mg Rye
Potassium 510mg 211mg Rye
Sodium 2mg 6mg Rye
Zinc 2.65mg 0.24mg Rye
Copper 0.367mg 0.069mg Rye
Vitamin A 11IU 690IU Green bean
Vitamin E 0.85mg 0.41mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 12.2mg Green bean
Vitamin B1 0.316mg 0.082mg Rye
Vitamin B2 0.251mg 0.104mg Rye
Vitamin B3 4.27mg 0.734mg Rye
Vitamin B5 1.456mg 0.225mg Rye
Vitamin B6 0.294mg 0.141mg Rye
Folate 38µg 33µg Rye
Vitamin B12 0µg 0µg
Vitamin K 5.9µg 43µg Green bean
Tryptophan 0.108mg 0.019mg Rye
Threonine 0.289mg 0.079mg Rye
Isoleucine 0.208mg 0.066mg Rye
Leucine 0.563mg 0.112mg Rye
Lysine 0.286mg 0.088mg Rye
Methionine 0.153mg 0.022mg Rye
Phenylalanine 0.435mg 0.067mg Rye
Valine 0.317mg 0.09mg Rye
Histidine 0.189mg 0.034mg Rye
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.197g 0.05g Green bean
Monounsaturated Fat 0.208g 0.01g Rye
Polyunsaturated fat 0.767g 0.113g Rye

Which food is preferable for your diet?

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

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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
27
Green bean
Mineral Summary Score
71
Rye
17
Green 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
11%
Green bean
Carbohydrates
76%
Rye
7%
Green bean
Fats
8%
Rye
1%
Green bean

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 2.28g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 4mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $1.4)
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 Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.147g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.