Rye vs. Yardlong beans — In-Depth Nutrition Comparison

Compare

Important differences between rye and yardlong beans

Rye has more manganese, phosphorus, copper, vitamin B5, vitamin B3, selenium, zinc, vitamin B6, iron, and vitamin B1 than yardlong beans.
Rye's daily need coverage for manganese is 103% more.
Rye contains 29 times more vitamin B5 than yardlong beans. Rye contains 1.456mg of vitamin B5, while yardlong beans contains 0.051mg.
Yardlong beans has a higher glycemic index. The glycemic index of yardlong beans is 86, while the glycemic index of rye is 34.

The food varieties used in the comparison are Rye grain and Yardlong bean, cooked, boiled, drained, without salt.

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

Yardlong beans

Contains more MagnesiumMagnesium	+161.9%
Contains more PotassiumPotassium	+75.9%
Contains more IronIron	+168.4%
Contains more CopperCopper	+680.9%
Contains more ZincZinc	+636.1%
Contains more PhosphorusPhosphorus	+482.5%
Contains less SodiumSodium	-50%
Contains more ManganeseManganese	+1182.1%
Contains more SeleniumSelenium	+826.7%

Contains more CalciumCalcium

+83.3%

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

Yardlong beans

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+271.8%
Contains more Vitamin B2Vitamin B2	+153.5%
Contains more Vitamin B3Vitamin B3	+577.8%
Contains more Vitamin B5Vitamin B5	+2754.9%
Contains more Vitamin B6Vitamin B6	+1125%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+2200%
Contains more FolateFolate	+18.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.577mg	0.201mg	103%
Fiber	15.1g		60%
Phosphorus	332mg	57mg	39%
Copper	0.367mg	0.047mg	36%
Vitamin B5	1.456mg	0.051mg	28%
Vitamin B3	4.27mg	0.63mg	23%
Selenium	13.9µg	1.5µg	23%
Carbs	75.86g	9.18g	22%
Vitamin B6	0.294mg	0.024mg	21%
Iron	2.63mg	0.98mg	21%
Zinc	2.65mg	0.36mg	21%
Vitamin B1	0.316mg	0.085mg	19%
Vitamin C	0mg	16.2mg	18%
Magnesium	110mg	42mg	16%
Protein	10.34g	2.53g	16%
Calories	338kcal	47kcal	15%
Vitamin B2	0.251mg	0.099mg	12%
Vitamin E	0.85mg		6%
Potassium	510mg	290mg	6%
Choline	30.4mg		6%
Polyunsaturated fat	0.767g	0.042g	5%
Vitamin K	5.9µg		5%
Vitamin A	1µg	23µg	2%
Folate	38µg	45µg	2%
Calcium	24mg	44mg	2%
Fats	1.63g	0.1g	2%
Saturated fat	0.197g	0.026g	1%
Net carbs	60.76g	9.18g	N/A
Sugar	0.98g		N/A
Sodium	2mg	4mg	0%
Monounsaturated fat	0.208g	0.009g	0%
Tryptophan	0.108mg	0.029mg	0%
Threonine	0.289mg	0.094mg	0%
Isoleucine	0.208mg	0.135mg	0%
Leucine	0.563mg	0.18mg	0%
Lysine	0.286mg	0.166mg	0%
Methionine	0.153mg	0.036mg	0%
Phenylalanine	0.435mg	0.139mg	0%
Valine	0.317mg	0.146mg	0%
Histidine	0.189mg	0.082mg	0%
Fructose	0.11g		0%