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Rye vs. Refried beans — In-Depth Nutrition Comparison

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A recap on differences between Rye and Refried beans

  • Refried beans have less Manganese, Fiber, Phosphorus, Copper, Vitamin B5, Vitamin B3, Vitamin B1, Zinc, and Magnesium.
  • Rye covers your daily Manganese needs 99% more than Refried beans.
  • Refried beans contain 12 times less Vitamin B3 than Rye. Rye contains 4.27mg of Vitamin B3, while Refried beans contain 0.367mg.
  • Rye has less Sodium.

Food varieties used in this article are Rye grain and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Rye vs Refried 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.
Contains more Iron +82.6%
Contains more Magnesium +214.3%
Contains more Phosphorus +260.9%
Contains more Potassium +59.9%
Contains less Sodium -99.5%
Contains more Zinc +356.9%
Contains more Copper +184.5%
Contains more Manganese +791.7%
Contains more Selenium +139.7%
Contains more Calcium +20.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Iron +82.6%
Contains more Magnesium +214.3%
Contains more Phosphorus +260.9%
Contains more Potassium +59.9%
Contains less Sodium -99.5%
Contains more Zinc +356.9%
Contains more Copper +184.5%
Contains more Manganese +791.7%
Contains more Selenium +139.7%
Contains more Calcium +20.8%

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
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +844.4%
Contains more Vitamin B1 +315.8%
Contains more Vitamin B2 +217.7%
Contains more Vitamin B3 +1063.5%
Contains more Vitamin B5 +670.4%
Contains more Vitamin B6 +185.4%
Contains more Folate +245.5%
Contains more Vitamin K +181%
Contains more Vitamin C +∞%
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 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +844.4%
Contains more Vitamin B1 +315.8%
Contains more Vitamin B2 +217.7%
Contains more Vitamin B3 +1063.5%
Contains more Vitamin B5 +670.4%
Contains more Vitamin B6 +185.4%
Contains more Folate +245.5%
Contains more Vitamin K +181%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +107.6%
Contains more Carbs +459.9%
Contains more Fats +23.3%
Contains more Water +633.5%
Equal in Other - 1.71
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Protein +107.6%
Contains more Carbs +459.9%
Contains more Fats +23.3%
Contains more Water +633.5%
Equal in Other - 1.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -68.8%
Contains more Polyunsaturated fat +41.3%
Contains more Monounsaturated Fat +188.9%
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains less Saturated Fat -68.8%
Contains more Polyunsaturated fat +41.3%
Contains more Monounsaturated Fat +188.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +31.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
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
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +31.5%
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 Refried beans
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Rye Refried beans Opinion
Net carbs 60.76g 9.85g Rye
Protein 10.34g 4.98g Rye
Fats 1.63g 2.01g Refried beans
Carbs 75.86g 13.55g Rye
Calories 338kcal 90kcal Rye
Starch 7.43g Refried beans
Fructose 0.11g 0g Rye
Sugar 0.98g 0.54g Refried beans
Fiber 15.1g 3.7g Rye
Calcium 24mg 29mg Refried beans
Iron 2.63mg 1.44mg Rye
Magnesium 110mg 35mg Rye
Phosphorus 332mg 92mg Rye
Potassium 510mg 319mg Rye
Sodium 2mg 370mg Rye
Zinc 2.65mg 0.58mg Rye
Copper 0.367mg 0.129mg Rye
Manganese 2.577mg 0.289mg Rye
Selenium 13.9µg 5.8µg Rye
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.09mg Rye
Vitamin C 0mg 6mg Refried beans
Vitamin B1 0.316mg 0.076mg Rye
Vitamin B2 0.251mg 0.079mg Rye
Vitamin B3 4.27mg 0.367mg Rye
Vitamin B5 1.456mg 0.189mg Rye
Vitamin B6 0.294mg 0.103mg Rye
Folate 38µg 11µg Rye
Vitamin K 5.9µg 2.1µg Rye
Tryptophan 0.108mg 0.065mg Rye
Threonine 0.289mg 0.231mg Rye
Isoleucine 0.208mg 0.242mg Refried beans
Leucine 0.563mg 0.438mg Rye
Lysine 0.286mg 0.377mg Refried beans
Methionine 0.153mg 0.083mg Rye
Phenylalanine 0.435mg 0.297mg Rye
Valine 0.317mg 0.287mg Rye
Histidine 0.189mg 153mg Refried beans
Trans Fat 0g 0.016g Rye
Saturated Fat 0.197g 0.631g Rye
Monounsaturated Fat 0.208g 0.601g Refried beans
Polyunsaturated fat 0.767g 0.543g Rye
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Refried 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
10%
Refried beans
Minerals Daily Need Coverage Score
98%
Rye
33%
Refried beans

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 368mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.434g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 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 Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 0.44g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.4)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.