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  6. Rye vs. Pinto beans

Rye vs. Pinto beans — In-Depth Nutrition Comparison

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A recap on differences between Rye and Pinto beans

  • Rye has more Manganese, Phosphorus, Vitamin B5, Vitamin B3, Fiber, Copper, Zinc, Vitamin B2, and Magnesium, however, Pinto beans is higher in Folate.
  • Rye covers your daily Manganese needs 92% more than Pinto beans.
  • Pinto beans contains 13 times less Vitamin B3 than Rye. Rye contains 4.27mg of Vitamin B3, while Pinto beans contains 0.318mg.

Food varieties used in this article are Rye grain and Beans, pinto, mature seeds, cooked, boiled, without salt.

Infographic

Rye vs Pinto 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
8
:
2
Pinto beans
Pinto beans
Contains more Iron +25.8%
Contains more Magnesium +120%
Contains more Phosphorus +125.9%
Contains more Potassium +17%
Contains more Zinc +170.4%
Contains more Copper +67.6%
Contains more Manganese +468.9%
Contains more Selenium +124.2%
Contains more Calcium +91.7%
Contains less Sodium -50%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Pinto beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 79% 36% 63% 39% 1% 27% 73% 60% 34%
Contains more Iron +25.8%
Contains more Magnesium +120%
Contains more Phosphorus +125.9%
Contains more Potassium +17%
Contains more Zinc +170.4%
Contains more Copper +67.6%
Contains more Manganese +468.9%
Contains more Selenium +124.2%
Contains more Calcium +91.7%
Contains less Sodium -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
:
3
Pinto beans
Pinto beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +63.7%
Contains more Vitamin B2 +304.8%
Contains more Vitamin B3 +1242.8%
Contains more Vitamin B5 +593.3%
Contains more Vitamin B6 +28.4%
Contains more Vitamin K +68.6%
Contains more Vitamin E +10.6%
Contains more Vitamin C +∞%
Contains more Folate +352.6%
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%
Pinto beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 3% 49% 15% 6% 13% 53% 129% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +63.7%
Contains more Vitamin B2 +304.8%
Contains more Vitamin B3 +1242.8%
Contains more Vitamin B5 +593.3%
Contains more Vitamin B6 +28.4%
Contains more Vitamin K +68.6%
Contains more Vitamin E +10.6%
Contains more Vitamin C +∞%
Contains more Folate +352.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
:
1
Pinto beans
Pinto beans
Contains more Protein +14.8%
Contains more Fats +150.8%
Contains more Carbs +189.3%
Contains more Other +34.2%
Contains more Water +493.9%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Pinto beans
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more Protein +14.8%
Contains more Fats +150.8%
Contains more Carbs +189.3%
Contains more Other +34.2%
Contains more Water +493.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Pinto beans
Pinto beans
Contains more Monounsaturated Fat +56.4%
Contains more Polyunsaturated fat +226.4%
Contains less Saturated Fat -31%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Pinto beans
27% 26% 47%
Saturated Fat: 0.136 g
Monounsaturated Fat: 0.133 g
Polyunsaturated fat: 0.235 g
Contains more Monounsaturated Fat +56.4%
Contains more Polyunsaturated fat +226.4%
Contains less Saturated Fat -31%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rye
Rye
3
:
1
Pinto beans
Pinto beans
Contains more Sucrose +108.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Rye
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pinto beans
98% 2%
Starch: 15.15 g
Sucrose: 0.34 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +108.8%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Pinto beans
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Pinto beans Opinion
Net carbs 60.76g 17.22g Rye
Protein 10.34g 9.01g Rye
Fats 1.63g 0.65g Rye
Carbs 75.86g 26.22g Rye
Calories 338kcal 143kcal Rye
Starch 15.15g Pinto beans
Fructose 0.11g 0g Rye
Sugar 0.98g 0.34g Pinto beans
Fiber 15.1g 9g Rye
Calcium 24mg 46mg Pinto beans
Iron 2.63mg 2.09mg Rye
Magnesium 110mg 50mg Rye
Phosphorus 332mg 147mg Rye
Potassium 510mg 436mg Rye
Sodium 2mg 1mg Pinto beans
Zinc 2.65mg 0.98mg Rye
Copper 0.367mg 0.219mg Rye
Manganese 2.577mg 0.453mg Rye
Selenium 13.9µg 6.2µg Rye
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.94mg Pinto beans
Vitamin C 0mg 0.8mg Pinto beans
Vitamin B1 0.316mg 0.193mg Rye
Vitamin B2 0.251mg 0.062mg Rye
Vitamin B3 4.27mg 0.318mg Rye
Vitamin B5 1.456mg 0.21mg Rye
Vitamin B6 0.294mg 0.229mg Rye
Folate 38µg 172µg Pinto beans
Vitamin K 5.9µg 3.5µg Rye
Tryptophan 0.108mg 0.108mg
Threonine 0.289mg 0.331mg Pinto beans
Isoleucine 0.208mg 0.426mg Pinto beans
Leucine 0.563mg 0.765mg Pinto beans
Lysine 0.286mg 0.63mg Pinto beans
Methionine 0.153mg 0.117mg Rye
Phenylalanine 0.435mg 0.531mg Pinto beans
Valine 0.317mg 0.519mg Pinto beans
Histidine 0.189mg 0.247mg Pinto beans
Saturated Fat 0.197g 0.136g Pinto beans
Monounsaturated Fat 0.208g 0.133g Rye
Polyunsaturated fat 0.767g 0.235g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Pinto beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Rye
24%
Pinto beans
Minerals Daily Need Coverage Score
98%
Rye
42%
Pinto beans

Comparison summary

Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Pinto beans
Pinto beans is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 0.061g)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.