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Rye vs Winged bean - In-Depth Nutrition Comparison

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Differences between Rye and Winged bean

  • Rye has more Manganese, Phosphorus, Vitamin B5, Selenium, Magnesium, Vitamin B6, Vitamin B3, Zinc, and Iron, while Winged bean has more Copper.
  • Winged bean's daily need coverage for Copper is 113% higher.
  • Winged bean contains 20 times less Selenium than Rye. Rye contains 13.9µg of Selenium, while Winged bean contains 0.7µg.

The food types used in this comparison are Rye grain and Winged bean tuber, raw.

Infographic

Rye vs Winged bean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +31.5%
Contains more Magnesium +358.3%
Contains more Phosphorus +637.8%
Contains less Sodium -94.3%
Contains more Zinc +90.6%
Contains more Calcium +25%
Contains more Potassium +14.9%
Contains more Copper +277.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 75% 18% 20% 52% 5% 38% 462%
Contains more Iron +31.5%
Contains more Magnesium +358.3%
Contains more Phosphorus +637.8%
Contains less Sodium -94.3%
Contains more Zinc +90.6%
Contains more Calcium +25%
Contains more Potassium +14.9%
Contains more Copper +277.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Rye
8
:
Contains more Vitamin A +∞%
Contains more Vitamin B2 +68.5%
Contains more Vitamin B3 +160.4%
Contains more Vitamin B5 +1155.2%
Contains more Vitamin B6 +292%
Contains more Folate +100%
Contains more Vitamin B1 +19.9%
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% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +68.5%
Contains more Vitamin B3 +160.4%
Contains more Vitamin B5 +1155.2%
Contains more Vitamin B6 +292%
Contains more Folate +100%
Contains more Vitamin B1 +19.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rye Winged bean
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rye Winged bean Opinion
Net carbs 60.76g 28.1g Rye
Protein 10.34g 11.6g Winged bean
Fats 1.63g 0.9g Rye
Carbs 75.86g 28.1g Rye
Calories 338kcal 148kcal Rye
Starch g g
Fructose 0.11g g Rye
Sugar 0.98g g Winged bean
Fiber 15.1g g Rye
Calcium 24mg 30mg Winged bean
Iron 2.63mg 2mg Rye
Magnesium 110mg 24mg Rye
Phosphorus 332mg 45mg Rye
Potassium 510mg 586mg Winged bean
Sodium 2mg 35mg Rye
Zinc 2.65mg 1.39mg Rye
Copper 0.367mg 1.386mg Winged bean
Vitamin A 11IU 0IU Rye
Vitamin E 0.85mg mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.316mg 0.379mg Winged bean
Vitamin B2 0.251mg 0.149mg Rye
Vitamin B3 4.27mg 1.64mg Rye
Vitamin B5 1.456mg 0.116mg Rye
Vitamin B6 0.294mg 0.075mg Rye
Folate 38µg 19µg Rye
Vitamin B12 0µg 0µg
Vitamin K 5.9µg µg Rye
Tryptophan 0.108mg 0.252mg Winged bean
Threonine 0.289mg 0.451mg Winged bean
Isoleucine 0.208mg 0.425mg Winged bean
Leucine 0.563mg 0.64mg Winged bean
Lysine 0.286mg 0.592mg Winged bean
Methionine 0.153mg 0.143mg Rye
Phenylalanine 0.435mg 0.451mg Winged bean
Valine 0.317mg 0.599mg Winged bean
Histidine 0.189mg 0.241mg Winged bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.197g 0.222g Rye
Monounsaturated Fat 0.208g 0.234g Winged bean
Polyunsaturated fat 0.767g 0.174g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
36
Rye
17
Winged bean
Mineral Summary Score
71
Rye
85
Winged bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
62%
Rye
70%
Winged bean
Carbohydrates
76%
Rye
28%
Winged bean
Fats
8%
Rye
4%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 2)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.1)
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

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.