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Rye vs. Soup beans — In-Depth Nutrition Comparison

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How are rye and soup beans different?

  • Rye is higher in manganese, fiber, phosphorus, vitamin B5, copper, vitamin B3, magnesium, vitamin B1, and zinc; however, soup beans are richer in vitamin A.
  • Daily need coverage for manganese for rye is 99% higher.
  • Rye contains 36 times more vitamin B5 than soup beans. While rye contains 1.456mg of vitamin B5, soup beans contain only 0.04mg.
  • Rye has a lower glycemic index (34) than soup beans (64).

Rye grain and Soup, bean with ham, canned, chunky, ready-to-serve are the varieties used in this article.

Infographic

Rye vs Soup beans infographic
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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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +478.9%
Contains more PotassiumPotassium +191.4%
Contains more IronIron +97.7%
Contains more CopperCopper +129.4%
Contains more ZincZinc +502.3%
Contains more PhosphorusPhosphorus +462.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +788.6%
Contains more SeleniumSelenium +101.4%
Contains more CalciumCalcium +33.3%

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
9
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +426.7%
Contains more Vitamin B2Vitamin B2 +318.3%
Contains more Vitamin B3Vitamin B3 +510%
Contains more Vitamin B5Vitamin B5 +3540%
Contains more Vitamin B6Vitamin B6 +488%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +216.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8000%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +99.2%
Contains more CarbsCarbs +579.7%
Contains more FatsFats +114.7%
Contains more WaterWater +641.8%
~equal in Other ~1.52g

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -85.6%
Contains more Poly. FatPolyunsaturated fat +96.7%
Contains more Mono. FatMonounsaturated fat +659.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Soup beans DV% diff.
Manganese 2.577mg 0.29mg 99%
Fiber 15.1g 4.6g 42%
Phosphorus 332mg 59mg 39%
Vitamin B5 1.456mg 0.04mg 28%
Copper 0.367mg 0.16mg 23%
Vitamin B3 4.27mg 0.7mg 22%
Carbs 75.86g 11.16g 22%
Magnesium 110mg 19mg 22%
Vitamin B1 0.316mg 0.06mg 21%
Zinc 2.65mg 0.44mg 20%
Vitamin B6 0.294mg 0.05mg 19%
Sodium 2mg 400mg 17%
Iron 2.63mg 1.33mg 16%
Vitamin B2 0.251mg 0.06mg 15%
Selenium 13.9µg 6.9µg 13%
Calories 338kcal 95kcal 12%
Potassium 510mg 175mg 10%
Protein 10.34g 5.19g 10%
Vitamin A 1µg 81µg 9%
Folate 38µg 12µg 7%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Vitamin K 5.9µg 5%
Saturated fat 0.197g 1.37g 5%
Polyunsaturated fat 0.767g 0.39g 3%
Cholesterol 0mg 9mg 3%
Fats 1.63g 3.5g 3%
Monounsaturated fat 0.208g 1.58g 3%
Vitamin C 0mg 1.8mg 2%
Calcium 24mg 32mg 1%
Vitamin B12 0µg 0.03µg 1%
Net carbs 60.76g 6.56g N/A
Sugar 0.98g N/A
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Soup beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Rye
8%
Soup beans
Minerals Daily Need Coverage Score
98%
Rye
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 398mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 1.173g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 30)
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

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.