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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
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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
Rye
5
:
Contains more Iron +31.5%
Contains more Magnesium +358.3%
Contains more Zinc +90.6%
Contains more Phosphorus +637.8%
Contains less Sodium -94.3%
Contains more Calcium +25%
Contains more Potassium +14.9%
Contains more Copper +277.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 75% 9% 52% 18% 462% 38% 20% 5%
Contains more Iron +31.5%
Contains more Magnesium +358.3%
Contains more Zinc +90.6%
Contains more Phosphorus +637.8%
Contains less Sodium -94.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 95% 35% 31% 7% 18% 0% 0% 15%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.