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  6. Rye vs. Mung bean

Rye vs. Mung bean — In-Depth Nutrition Comparison

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Important differences between rye and mung beans

  • Rye has more manganese and vitamin B3; however, mung beans are richer in folate, copper, iron, vitamin B1, potassium, magnesium, choline, and calcium.
  • Mung beans' daily need coverage for folate is 147% more.
  • Rye contains 2 times more manganese than mung beans. Rye contains 2.577mg of manganese, while mung beans contain 1.035mg.

The food varieties used in the comparison are Rye grain and Mung beans, mature seeds, raw.

Infographic

Rye vs Mung 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" 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +149%
Contains more SeleniumSelenium +69.5%
Contains more MagnesiumMagnesium +71.8%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +144.3%
Contains more IronIron +156.3%
Contains more CopperCopper +156.4%
Contains more PhosphorusPhosphorus +10.5%
~equal in Zinc ~2.68mg

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
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B3Vitamin B3 +89.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +96.5%
Contains more Vitamin B5Vitamin B5 +31.2%
Contains more Vitamin B6Vitamin B6 +29.9%
Contains more Vitamin KVitamin K +52.5%
Contains more FolateFolate +1544.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.233mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Mung bean DV% diff.
Folate 38µg 625µg 147%
Manganese 2.577mg 1.035mg 67%
Copper 0.367mg 0.941mg 64%
Iron 2.63mg 6.74mg 51%
Protein 10.34g 23.86g 27%
Vitamin B1 0.316mg 0.621mg 25%
Potassium 510mg 1246mg 22%
Magnesium 110mg 189mg 19%
Vitamin B3 4.27mg 2.251mg 13%
Choline 30.4mg 97.9mg 12%
Calcium 24mg 132mg 11%
Selenium 13.9µg 8.2µg 10%
Vitamin B5 1.456mg 1.91mg 9%
Vitamin B6 0.294mg 0.382mg 7%
Vitamin C 0mg 4.8mg 5%
Fiber 15.1g 16.3g 5%
Phosphorus 332mg 367mg 5%
Carbs 75.86g 62.62g 4%
Vitamin K 5.9µg 9µg 3%
Polyunsaturated fat 0.767g 0.384g 3%
Vitamin E 0.85mg 0.51mg 2%
Fats 1.63g 1.15g 1%
Sodium 2mg 15mg 1%
Vitamin A 1µg 6µg 1%
Vitamin B2 0.251mg 0.233mg 1%
Saturated fat 0.197g 0.348g 1%
Calories 338kcal 347kcal 0%
Protein per 100 calories 3.1g 6.9g N/A
Calories per 10 g protein 327kcal 145kcal N/A
Weight per 100 calories 30g 29g N/A
Net carbs 60.76g 46.32g N/A
Sugar 0.98g 6.6g N/A
Zinc 2.65mg 2.68mg 0%
Monounsaturated fat 0.208g 0.161g 0%
Tryptophan 0.108mg 0.26mg 0%
Threonine 0.289mg 0.782mg 0%
Isoleucine 0.208mg 1.008mg 0%
Leucine 0.563mg 1.847mg 0%
Lysine 0.286mg 1.664mg 0%
Methionine 0.153mg 0.286mg 0%
Phenylalanine 0.435mg 1.443mg 0%
Valine 0.317mg 1.237mg 0%
Histidine 0.189mg 0.695mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +41.7%
Contains more CarbsCarbs +21.1%
Contains more WaterWater +17.1%
Contains more ProteinProtein +130.8%
Contains more OtherOther +111.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
3
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -43.4%
Contains more Mono. FatMonounsaturated fat +29.2%
Contains more Poly. FatPolyunsaturated fat +99.7%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.