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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
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +358.3%
Contains more IronIron +31.5%
Contains more ZincZinc +90.6%
Contains more PhosphorusPhosphorus +637.8%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +384.4%
Contains more SeleniumSelenium +1885.7%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +14.9%
Contains more CopperCopper +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
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% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +68.5%
Contains more Vitamin B3Vitamin B3 +160.4%
Contains more Vitamin B5Vitamin B5 +1155.2%
Contains more Vitamin B6Vitamin B6 +292%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +19.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Winged bean DV% diff.
Copper 0.367mg 1.386mg 113%
Manganese 2.577mg 0.532mg 89%
Fiber 15.1g 60%
Phosphorus 332mg 45mg 41%
Vitamin B5 1.456mg 0.116mg 27%
Selenium 13.9µg 0.7µg 24%
Magnesium 110mg 24mg 20%
Vitamin B6 0.294mg 0.075mg 17%
Carbs 75.86g 28.1g 16%
Vitamin B3 4.27mg 1.64mg 16%
Zinc 2.65mg 1.39mg 11%
Calories 338kcal 148kcal 10%
Vitamin B2 0.251mg 0.149mg 8%
Iron 2.63mg 2mg 8%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Vitamin B1 0.316mg 0.379mg 5%
Vitamin K 5.9µg 5%
Folate 38µg 19µg 5%
Polyunsaturated fat 0.767g 0.174g 4%
Protein 10.34g 11.6g 3%
Potassium 510mg 586mg 2%
Sodium 2mg 35mg 1%
Calcium 24mg 30mg 1%
Fats 1.63g 0.9g 1%
Net carbs 60.76g 28.1g N/A
Sugar 0.98g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.197g 0.222g 0%
Monounsaturated fat 0.208g 0.234g 0%
Tryptophan 0.108mg 0.252mg 0%
Threonine 0.289mg 0.451mg 0%
Isoleucine 0.208mg 0.425mg 0%
Leucine 0.563mg 0.64mg 0%
Lysine 0.286mg 0.592mg 0%
Methionine 0.153mg 0.143mg 0%
Phenylalanine 0.435mg 0.451mg 0%
Valine 0.317mg 0.599mg 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
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 FatsFats +81.1%
Contains more CarbsCarbs +170%
Contains more ProteinProtein +12.2%
Contains more WaterWater +441.5%
Contains more OtherOther +27.4%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -11.3%
Contains more Poly. FatPolyunsaturated fat +340.8%
Contains more Mono. FatMonounsaturated fat +12.5%

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.