Winged beans vs. Rye — In-Depth Nutrition Comparison

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How are winged beans and rye different?

Winged beans is richer in copper and iron, while rye is higher in manganese, vitamin B5, phosphorus, vitamin B3, carbs, selenium, vitamin B6, and magnesium.
Rye covers your daily need for manganese 60% more than winged beans.
Winged beans contains 2 times more copper than rye. Winged beans contains 0.773mg of copper, while rye contains 0.367mg.

Winged beans, mature seeds, cooked, boiled, without salt and Rye grain types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Winged beans

Rye

Contains more CalciumCalcium	+491.7%
Contains more IronIron	+64.6%
Contains more CopperCopper	+110.6%

Contains more MagnesiumMagnesium	+103.7%
Contains more PotassiumPotassium	+82.1%
Contains more ZincZinc	+84%
Contains more PhosphorusPhosphorus	+117%
Contains less SodiumSodium	-84.6%
Contains more ManganeseManganese	+114.9%
Contains more SeleniumSelenium	+379.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Winged beans

Rye

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+94.6%
Contains more Vitamin B3Vitamin B3	+414.5%
Contains more Vitamin B5Vitamin B5	+833.3%
Contains more Vitamin B6Vitamin B6	+525.5%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+280%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.316mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fiber		15.1g	60%
Manganese	1.199mg	2.577mg	60%
Copper	0.773mg	0.367mg	45%
Phosphorus	153mg	332mg	26%
Vitamin B5	0.156mg	1.456mg	26%
Vitamin B3	0.83mg	4.27mg	22%
Iron	4.33mg	2.63mg	21%
Carbs	14.94g	75.86g	20%
Selenium	2.9µg	13.9µg	20%
Vitamin B6	0.047mg	0.294mg	19%
Magnesium	54mg	110mg	13%
Calcium	142mg	24mg	12%
Zinc	1.44mg	2.65mg	11%
Calories	147kcal	338kcal	10%
Vitamin B2	0.129mg	0.251mg	9%
Potassium	280mg	510mg	7%
Folate	10µg	38µg	7%
Fats	5.84g	1.63g	6%
Vitamin E		0.85mg	6%
Choline		30.4mg	6%
Vitamin K		5.9µg	5%
Monounsaturated fat	2.153g	0.208g	5%
Polyunsaturated fat	1.551g	0.767g	5%
Saturated fat	0.825g	0.197g	3%
Vitamin B1	0.295mg	0.316mg	2%
Protein	10.62g	10.34g	1%
Protein per 100 calories	7.2g	3.1g	N/A
Calories per 10 g protein	138kcal	327kcal	N/A
Weight per 100 calories	68g	30g	N/A
Unsaturated / Saturated Fat ratio	4.5	4.9	N/A
Net carbs	14.94g	60.76g	N/A
Sugar		0.98g	N/A
Sodium	13mg	2mg	0%
Vitamin A	0µg	1µg	0%
Tryptophan	0.233mg	0.108mg	0%
Threonine	0.36mg	0.289mg	0%
Isoleucine	0.448mg	0.208mg	0%
Leucine	0.762mg	0.563mg	0%
Lysine	0.652mg	0.286mg	0%
Methionine	0.109mg	0.153mg	0%
Phenylalanine	0.436mg	0.435mg	0%
Valine	0.467mg	0.317mg	0%
Histidine	0.241mg	0.189mg	0%
Fructose		0.11g	0%