Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Rye
  5. Compare
  6. Rye vs. White beans

Rye vs. White beans — In-Depth Nutrition Comparison

Compare

Important differences between Rye and White beans

  • Rye has more Manganese, Fiber, Phosphorus, Vitamin B3, Vitamin B5, Selenium, Vitamin B1, Vitamin B2, and Vitamin B6, however, White beans is richer in Iron.
  • Rye's daily need coverage for Manganese is 84% more.
  • Rye contains 31 times more Vitamin B3 than White beans. Rye contains 4.27mg of Vitamin B3, while White beans contains 0.14mg.

The food varieties used in the comparison are Rye grain and Beans, white, mature seeds, cooked, boiled, without salt.

Infographic

Rye vs White 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
7
:
3
White beans
White beans
Contains more Magnesium +74.6%
Contains more Phosphorus +193.8%
Contains less Sodium -66.7%
Contains more Zinc +92%
Contains more Copper +27.9%
Contains more Manganese +305.2%
Contains more Selenium +969.2%
Contains more Calcium +275%
Contains more Iron +40.7%
Equal in Potassium - 561
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Contains more Magnesium +74.6%
Contains more Phosphorus +193.8%
Contains less Sodium -66.7%
Contains more Zinc +92%
Contains more Copper +27.9%
Contains more Manganese +305.2%
Contains more Selenium +969.2%
Contains more Calcium +275%
Contains more Iron +40.7%
Equal in Potassium - 561

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
:
2
White beans
White beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +167.8%
Contains more Vitamin B2 +445.7%
Contains more Vitamin B3 +2950%
Contains more Vitamin B5 +535.8%
Contains more Vitamin B6 +216.1%
Contains more Vitamin K +68.6%
Contains more Vitamin E +10.6%
Contains more Folate +113.2%
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%
White 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% 0% 30% 11% 3% 14% 22% 61% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +167.8%
Contains more Vitamin B2 +445.7%
Contains more Vitamin B3 +2950%
Contains more Vitamin B5 +535.8%
Contains more Vitamin B6 +216.1%
Contains more Vitamin K +68.6%
Contains more Vitamin E +10.6%
Contains more Folate +113.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
:
2
White beans
White beans
Contains more Fats +365.7%
Contains more Carbs +202.4%
Contains more Water +495.1%
Contains more Other +11.5%
Equal in Protein - 9.73
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Contains more Fats +365.7%
Contains more Carbs +202.4%
Contains more Water +495.1%
Contains more Other +11.5%
Equal in Protein - 9.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
White beans
White beans
Contains more Monounsaturated Fat +571%
Contains more Polyunsaturated fat +404.6%
Contains less Saturated Fat -53.8%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Contains more Monounsaturated Fat +571%
Contains more Polyunsaturated fat +404.6%
Contains less Saturated Fat -53.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye White beans Opinion
Net carbs 60.76g 18.79g Rye
Protein 10.34g 9.73g Rye
Fats 1.63g 0.35g Rye
Carbs 75.86g 25.09g Rye
Calories 338kcal 139kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 0.34g White beans
Fiber 15.1g 6.3g Rye
Calcium 24mg 90mg White beans
Iron 2.63mg 3.7mg White beans
Magnesium 110mg 63mg Rye
Phosphorus 332mg 113mg Rye
Potassium 510mg 561mg White beans
Sodium 2mg 6mg Rye
Zinc 2.65mg 1.38mg Rye
Copper 0.367mg 0.287mg Rye
Manganese 2.577mg 0.636mg Rye
Selenium 13.9µg 1.3µg Rye
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.94mg White beans
Vitamin B1 0.316mg 0.118mg Rye
Vitamin B2 0.251mg 0.046mg Rye
Vitamin B3 4.27mg 0.14mg Rye
Vitamin B5 1.456mg 0.229mg Rye
Vitamin B6 0.294mg 0.093mg Rye
Folate 38µg 81µg White beans
Vitamin K 5.9µg 3.5µg Rye
Tryptophan 0.108mg 0.115mg White beans
Threonine 0.289mg 0.409mg White beans
Isoleucine 0.208mg 0.429mg White beans
Leucine 0.563mg 0.776mg White beans
Lysine 0.286mg 0.668mg White beans
Methionine 0.153mg 0.146mg Rye
Phenylalanine 0.435mg 0.526mg White beans
Valine 0.317mg 0.509mg White beans
Histidine 0.189mg 0.271mg White beans
Saturated Fat 0.197g 0.091g White beans
Monounsaturated Fat 0.208g 0.031g Rye
Polyunsaturated fat 0.767g 0.152g Rye

Which food is preferable for your diet?

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

People also compare

Rye
Rye vs Wheat
Wheat
Rye
Rye vs Flour
Flour
Rye
Rye vs Wild rice raw
Wild rice raw
White beans
White beans vs Fava beans raw
Fava beans raw
White beans
White beans vs Mothbeans raw
Mothbeans raw
White beans
White beans vs Mung beans
Mung beans

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
14%
White beans
Minerals Daily Need Coverage Score
98%
Rye
53%
White beans

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 0.64g)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.106g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 34)
Which food is cheaper?
White beans
White beans is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 4mg)
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.