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Soup beans vs. Rye — In-Depth Nutrition Comparison

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How are soup beans and rye different?

  • Soup beans are higher in vitamin A; however, rye is richer in manganese, fiber, phosphorus, vitamin B5, copper, vitamin B3, magnesium, vitamin B1, and zinc.
  • Daily need coverage for manganese for rye is 99% higher.
  • Soup beans contain 148 times more vitamin A than rye. While soup beans contain 1626IU of vitamin A, rye contains only 11IU.
  • Rye has a lower glycemic index (34) than soup beans (64).

Soup, bean with ham, canned, chunky, ready-to-serve and Rye grain are the varieties used in this article.

Infographic

Soup beans vs Rye 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Rye
Rye
9
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%
Contains more CalciumCalcium +33.3%
Contains more MagnesiumMagnesium +478.9%
Contains more PotassiumPotassium +191.4%
Contains more IronIron +97.7%
Contains more CopperCopper +129.4%
Contains more ZincZinc +502.3%
Contains more PhosphorusPhosphorus +462.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +788.6%
Contains more SeleniumSelenium +101.4%

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.
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8000%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +426.7%
Contains more Vitamin B2Vitamin B2 +318.3%
Contains more Vitamin B3Vitamin B3 +510%
Contains more Vitamin B5Vitamin B5 +3540%
Contains more Vitamin B6Vitamin B6 +488%
Contains more FolateFolate +216.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more FatsFats +114.7%
Contains more WaterWater +641.8%
Contains more ProteinProtein +99.2%
Contains more CarbsCarbs +579.7%
~equal in Other ~1.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
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
Contains more Mono. FatMonounsaturated fat +659.6%
Contains less Sat. FatSaturated fat -85.6%
Contains more Poly. FatPolyunsaturated fat +96.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soup beans Rye
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Soup beans Rye DV% diff.
Manganese 0.29mg 2.577mg 99%
Fiber 4.6g 15.1g 42%
Phosphorus 59mg 332mg 39%
Vitamin B5 0.04mg 1.456mg 28%
Copper 0.16mg 0.367mg 23%
Vitamin B3 0.7mg 4.27mg 22%
Carbs 11.16g 75.86g 22%
Magnesium 19mg 110mg 22%
Vitamin B1 0.06mg 0.316mg 21%
Zinc 0.44mg 2.65mg 20%
Vitamin B6 0.05mg 0.294mg 19%
Sodium 400mg 2mg 17%
Iron 1.33mg 2.63mg 16%
Vitamin B2 0.06mg 0.251mg 15%
Selenium 6.9µg 13.9µg 13%
Calories 95kcal 338kcal 12%
Potassium 175mg 510mg 10%
Protein 5.19g 10.34g 10%
Vitamin A 81µg 1µg 9%
Folate 12µg 38µg 7%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Vitamin K 5.9µg 5%
Saturated fat 1.37g 0.197g 5%
Polyunsaturated fat 0.39g 0.767g 3%
Cholesterol 9mg 0mg 3%
Fats 3.5g 1.63g 3%
Monounsaturated fat 1.58g 0.208g 3%
Vitamin C 1.8mg 0mg 2%
Calcium 32mg 24mg 1%
Vitamin B12 0.03µg 0µg 1%
Net carbs 6.56g 60.76g N/A
Sugar 0.98g N/A
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soup beans Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
8%
Soup beans
35%
Rye
Minerals Daily Need Coverage Score
31%
Soup beans
98%
Rye

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 0.98g)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 398mg)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 1.173g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/nutrients
  2. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.