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  6. Rye vs. Fava beans

Rye vs. Fava beans — In-Depth Nutrition Comparison

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A recap on differences between rye and fava beans

  • Rye has more manganese, fiber, phosphorus, vitamin B5, vitamin B3, selenium, vitamin B1, vitamin B6, and magnesium; however, fava beans are higher in folate.
  • Rye covers your daily manganese needs 94% more than fava beans.
  • Fava beans contain 9 times less vitamin B5 than rye. Rye contains 1.456mg of vitamin B5, while fava beans contain 0.157mg.
  • The glycemic index of fava beans is higher.

Food varieties used in this article are Rye grain and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt.

Infographic

Rye vs Fava beans 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
9
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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Contains more MagnesiumMagnesium +155.8%
Contains more PotassiumPotassium +90.3%
Contains more IronIron +75.3%
Contains more CopperCopper +41.7%
Contains more ZincZinc +162.4%
Contains more PhosphorusPhosphorus +165.6%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +512.1%
Contains more SeleniumSelenium +434.6%
Contains more CalciumCalcium +50%

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
7
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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Contains more Vitamin EVitamin E +4150%
Contains more Vitamin B1Vitamin B1 +225.8%
Contains more Vitamin B2Vitamin B2 +182%
Contains more Vitamin B3Vitamin B3 +500.6%
Contains more Vitamin B5Vitamin B5 +827.4%
Contains more Vitamin B6Vitamin B6 +308.3%
Contains more Vitamin KVitamin K +103.4%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +173.7%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~30.6mg

All nutrients comparison - raw data values

Nutrient Rye Fava beans DV% diff.
Manganese 2.577mg 0.421mg 94%
Fiber 15.1g 5.4g 39%
Phosphorus 332mg 125mg 30%
Vitamin B5 1.456mg 0.157mg 26%
Vitamin B3 4.27mg 0.711mg 22%
Selenium 13.9µg 2.6µg 21%
Carbs 75.86g 19.65g 19%
Vitamin B1 0.316mg 0.097mg 18%
Folate 38µg 104µg 17%
Vitamin B6 0.294mg 0.072mg 17%
Magnesium 110mg 43mg 16%
Zinc 2.65mg 1.01mg 15%
Iron 2.63mg 1.5mg 14%
Vitamin B2 0.251mg 0.089mg 12%
Copper 0.367mg 0.259mg 12%
Calories 338kcal 110kcal 11%
Potassium 510mg 268mg 7%
Vitamin E 0.85mg 0.02mg 6%
Protein 10.34g 7.6g 5%
Polyunsaturated fat 0.767g 0.164g 4%
Vitamin K 5.9µg 2.9µg 3%
Fats 1.63g 0.4g 2%
Saturated fat 0.197g 0.066g 1%
Calcium 24mg 36mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 60.76g 14.25g N/A
Sugar 0.98g 1.82g N/A
Sodium 2mg 5mg 0%
Vitamin A 1µg 1µg 0%
Choline 30.4mg 30.6mg 0%
Monounsaturated fat 0.208g 0.079g 0%
Tryptophan 0.108mg 0.072mg 0%
Threonine 0.289mg 0.27mg 0%
Isoleucine 0.208mg 0.306mg 0%
Leucine 0.563mg 0.572mg 0%
Lysine 0.286mg 0.486mg 0%
Methionine 0.153mg 0.062mg 0%
Phenylalanine 0.435mg 0.321mg 0%
Valine 0.317mg 0.338mg 0%
Histidine 0.189mg 0.193mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more ProteinProtein +36.1%
Contains more FatsFats +307.5%
Contains more CarbsCarbs +286.1%
Contains more OtherOther +93.8%
Contains more WaterWater +574.9%

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
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
Contains more Mono. FatMonounsaturated fat +163.3%
Contains more Poly. FatPolyunsaturated fat +367.7%
Contains less Sat. FatSaturated fat -66.5%

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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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.