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  6. Winged beans vs. Rye

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, iron, and calcium, while rye is higher in manganese, vitamin B5, phosphorus, vitamin B3, selenium, vitamin B6, and magnesium.
  • Rye covers your daily need for manganese, 60% more than winged beans.
  • Winged beans contains 6 times more calcium than rye. Winged beans contains 142mg of calcium, while rye contains 24mg.

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

Infographic

Winged 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 43% 25% 162% 258% 39% 66% 1.7% 156% 16%
Rye
Rye
7
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 +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

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 0% 0% 0% 0% 74% 30% 16% 9.4% 11% 0% 0% 7.5% 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 AVitamin A +∞%
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 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 Winged beans Rye DV% diff.
Fiber 15.1g 60%
Manganese 1.199mg 2.577mg 60%
Copper 0.773mg 0.367mg 45%
Vitamin B5 0.156mg 1.456mg 26%
Phosphorus 153mg 332mg 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%
Folate 10µg 38µg 7%
Potassium 280mg 510mg 7%
Fats 5.84g 1.63g 6%
Choline 30.4mg 6%
Vitamin E 0.85mg 6%
Polyunsaturated fat 1.551g 0.767g 5%
Vitamin K 5.9µg 5%
Monounsaturated fat 2.153g 0.208g 5%
Saturated fat 0.825g 0.197g 3%
Vitamin B1 0.295mg 0.316mg 2%
Protein 10.62g 10.34g 1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 15% 67%
Protein: 10.62 g
Fats: 5.84 g
Carbs: 14.94 g
Water: 67.19 g
Other: 1.41 g
Rye
Rye
2
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 +258.3%
Contains more WaterWater +533.9%
Contains more CarbsCarbs +407.8%
Contains more OtherOther +11.3%
~equal in Protein ~10.34g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 48% 34%
Saturated fat: Sat. Fat 0.825 g
Monounsaturated fat: Mono. Fat 2.153 g
Polyunsaturated fat: Poly. Fat 1.551 g
Rye
Rye
1
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 +935.1%
Contains more Poly. FatPolyunsaturated fat +102.2%
Contains less Sat. FatSaturated fat -76.1%

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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. Winged beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172453/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.