Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. White beans
  5. Compare
  6. White beans vs. Rye

White beans vs. Rye — In-Depth Nutrition Comparison

Compare

Important differences between White beans and Rye

  • White beans has more Iron, however, Rye is richer in Manganese, Fiber, Phosphorus, Vitamin B3, Vitamin B5, Selenium, Vitamin B1, Vitamin B2, and Vitamin B6.
  • Rye's daily need coverage for Manganese is 84% more.

The food varieties used in the comparison are Beans, white, mature seeds, cooked, boiled, without salt and Rye grain.

Infographic

White beans vs Rye 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.
White beans
White beans
3
:
7
Rye
Rye
Contains more Calcium +275%
Contains more Iron +40.7%
Contains more Magnesium +74.6%
Contains more Phosphorus +193.8%
Contains less Sodium -66.7%
Contains more Zinc +92%
Contains more Copper +27.9%
Contains more Manganese +305.2%
Contains more Selenium +969.2%
Equal in Potassium - 510
White beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 139% 45% 49% 50% 1% 38% 96% 83% 8%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +275%
Contains more Iron +40.7%
Contains more Magnesium +74.6%
Contains more Phosphorus +193.8%
Contains less Sodium -66.7%
Contains more Zinc +92%
Contains more Copper +27.9%
Contains more Manganese +305.2%
Contains more Selenium +969.2%
Equal in Potassium - 510

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.
White beans
White beans
2
:
7
Rye
Rye
Contains more Vitamin E +10.6%
Contains more Folate +113.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +167.8%
Contains more Vitamin B2 +445.7%
Contains more Vitamin B3 +2950%
Contains more Vitamin B5 +535.8%
Contains more Vitamin B6 +216.1%
Contains more Vitamin K +68.6%
Equal in Vitamin E - 0.85
White beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 0% 30% 11% 3% 14% 22% 61% 0% 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%
Contains more Vitamin E +10.6%
Contains more Folate +113.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +167.8%
Contains more Vitamin B2 +445.7%
Contains more Vitamin B3 +2950%
Contains more Vitamin B5 +535.8%
Contains more Vitamin B6 +216.1%
Contains more Vitamin K +68.6%
Equal in Vitamin E - 0.85

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White beans
White beans
2
:
3
Rye
Rye
Contains more Water +495.1%
Contains more Other +11.5%
Contains more Fats +365.7%
Contains more Carbs +202.4%
Equal in Protein - 10.34
White beans
10% 25% 63% 2%
Protein: 9.73 g
Fats: 0.35 g
Carbs: 25.09 g
Water: 63.08 g
Other: 1.75 g
Rye
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 Water +495.1%
Contains more Other +11.5%
Contains more Fats +365.7%
Contains more Carbs +202.4%
Equal in Protein - 10.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
White beans
White beans
1
:
2
Rye
Rye
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +571%
Contains more Polyunsaturated fat +404.6%
White beans
33% 11% 55%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.152 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +571%
Contains more Polyunsaturated fat +404.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White beans Rye Opinion
Net carbs 18.79g 60.76g Rye
Protein 9.73g 10.34g Rye
Fats 0.35g 1.63g Rye
Carbs 25.09g 75.86g Rye
Calories 139kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.34g 0.98g White beans
Fiber 6.3g 15.1g Rye
Calcium 90mg 24mg White beans
Iron 3.7mg 2.63mg White beans
Magnesium 63mg 110mg Rye
Phosphorus 113mg 332mg Rye
Potassium 561mg 510mg White beans
Sodium 6mg 2mg Rye
Zinc 1.38mg 2.65mg Rye
Copper 0.287mg 0.367mg Rye
Manganese 0.636mg 2.577mg Rye
Selenium 1.3µg 13.9µg Rye
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.94mg 0.85mg White beans
Vitamin B1 0.118mg 0.316mg Rye
Vitamin B2 0.046mg 0.251mg Rye
Vitamin B3 0.14mg 4.27mg Rye
Vitamin B5 0.229mg 1.456mg Rye
Vitamin B6 0.093mg 0.294mg Rye
Folate 81µg 38µg White beans
Vitamin K 3.5µg 5.9µg Rye
Tryptophan 0.115mg 0.108mg White beans
Threonine 0.409mg 0.289mg White beans
Isoleucine 0.429mg 0.208mg White beans
Leucine 0.776mg 0.563mg White beans
Lysine 0.668mg 0.286mg White beans
Methionine 0.146mg 0.153mg Rye
Phenylalanine 0.526mg 0.435mg White beans
Valine 0.509mg 0.317mg White beans
Histidine 0.271mg 0.189mg White beans
Saturated Fat 0.091g 0.197g White beans
Monounsaturated Fat 0.031g 0.208g Rye
Polyunsaturated fat 0.152g 0.767g Rye

Which food is preferable for your diet?

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

People also compare

White beans
White beans vs Fava beans raw
Fava beans raw
White beans
White beans vs Mothbeans raw
Mothbeans raw
White beans
White beans vs Mung beans
Mung beans
Rye
Rye vs Wheat
Wheat
Rye
Rye vs Flour
Flour
Rye
Rye vs Wild rice raw
Wild rice raw

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
14%
White beans
36%
Rye
Minerals Daily Need Coverage Score
53%
White beans
98%
Rye

Comparison summary

Which food is lower in Sugar?
White beans
White beans is lower in Sugar (difference - 0.64g)
Which food is lower in Saturated Fat?
White beans
White beans is lower in Saturated Fat (difference - 0.106g)
Which food is lower in glycemic index?
White beans
White beans is lower in glycemic index (difference - 34)
Which food is cheaper?
White beans
White beans is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 4mg)
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. White beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175203/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.