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  6. Rye vs. Winged bean

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
7
:
3
Winged bean
Winged bean
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 Manganese +384.4%
Contains more Selenium +1885.7%
Contains more Calcium +25%
Contains more Potassium +14.9%
Contains more Copper +277.7%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
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 Manganese +384.4%
Contains more Selenium +1885.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rye
Rye
8
:
1
Winged bean
Winged bean
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%
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%
Winged bean
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
:
3
Winged bean
Winged bean
Contains more Fats +81.1%
Contains more Carbs +170%
Contains more Protein +12.2%
Contains more Water +441.5%
Contains more Other +27.4%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Fats +81.1%
Contains more Carbs +170%
Contains more Protein +12.2%
Contains more Water +441.5%
Contains more Other +27.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Winged bean
Winged bean
Contains less Saturated Fat -11.3%
Contains more Polyunsaturated fat +340.8%
Contains more Monounsaturated Fat +12.5%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains less Saturated Fat -11.3%
Contains more Polyunsaturated fat +340.8%
Contains more Monounsaturated Fat +12.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 0.11g Rye
Sugar 0.98g Winged bean
Fiber 15.1g 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
Manganese 2.577mg 0.532mg Rye
Selenium 13.9µg 0.7µg Rye
Vitamin A 11IU 0IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg Rye
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 K 5.9µg 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
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

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
17%
Winged bean
Minerals Daily Need Coverage Score
98%
Rye
75%
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

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 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.