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  6. Rye vs. Winged beans

Rye vs. Winged beans — In-Depth Nutrition Comparison

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How are rye and winged beans different?

  • Rye is richer in manganese, vitamin B5, phosphorus, vitamin B3, selenium, vitamin B6, and magnesium, while winged beans is higher in copper, iron, and calcium.
  • Rye covers your daily need for manganese, 60% more than winged beans.
  • Rye contains 9 times more vitamin B5 than winged beans. Rye contains 1.456mg of vitamin B5, while winged beans contains 0.156mg.

Rye grain and Winged beans, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Rye vs Winged 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
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 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Contains more MagnesiumMagnesium +103.7%
Contains more PotassiumPotassium +82.1%
Contains more ZincZinc +84%
Contains more PhosphorusPhosphorus +117%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +114.9%
Contains more SeleniumSelenium +379.3%
Contains more CalciumCalcium +491.7%
Contains more IronIron +64.6%
Contains more CopperCopper +110.6%

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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +94.6%
Contains more Vitamin B3Vitamin B3 +414.5%
Contains more Vitamin B5Vitamin B5 +833.3%
Contains more Vitamin B6Vitamin B6 +525.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +280%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.295mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Winged beans DV% diff.
Fiber 15.1g 60%
Manganese 2.577mg 1.199mg 60%
Copper 0.367mg 0.773mg 45%
Vitamin B5 1.456mg 0.156mg 26%
Phosphorus 332mg 153mg 26%
Vitamin B3 4.27mg 0.83mg 22%
Iron 2.63mg 4.33mg 21%
Carbs 75.86g 14.94g 20%
Selenium 13.9µg 2.9µg 20%
Vitamin B6 0.294mg 0.047mg 19%
Magnesium 110mg 54mg 13%
Calcium 24mg 142mg 12%
Zinc 2.65mg 1.44mg 11%
Calories 338kcal 147kcal 10%
Vitamin B2 0.251mg 0.129mg 9%
Folate 38µg 10µg 7%
Potassium 510mg 280mg 7%
Fats 1.63g 5.84g 6%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Polyunsaturated fat 0.767g 1.551g 5%
Vitamin K 5.9µg 5%
Monounsaturated fat 0.208g 2.153g 5%
Saturated fat 0.197g 0.825g 3%
Vitamin B1 0.316mg 0.295mg 2%
Protein 10.34g 10.62g 1%
Net carbs 60.76g 14.94g N/A
Sugar 0.98g N/A
Sodium 2mg 13mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.108mg 0.233mg 0%
Threonine 0.289mg 0.36mg 0%
Isoleucine 0.208mg 0.448mg 0%
Leucine 0.563mg 0.762mg 0%
Lysine 0.286mg 0.652mg 0%
Methionine 0.153mg 0.109mg 0%
Phenylalanine 0.435mg 0.436mg 0%
Valine 0.317mg 0.467mg 0%
Histidine 0.189mg 0.241mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Contains more CarbsCarbs +407.8%
Contains more OtherOther +11.3%
Contains more FatsFats +258.3%
Contains more WaterWater +533.9%
~equal in Protein ~10.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Contains less Sat. FatSaturated fat -76.1%
Contains more Mono. FatMonounsaturated fat +935.1%
Contains more Poly. FatPolyunsaturated fat +102.2%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.