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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 of 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.
Winged beans
Winged beans
3
:
7
Rye
Rye
Contains more Calcium +491.7%
Contains more Iron +64.6%
Contains more Copper +110.6%
Contains more Magnesium +103.7%
Contains more Phosphorus +117%
Contains more Potassium +82.1%
Contains less Sodium -84.6%
Contains more Zinc +84%
Contains more Manganese +114.9%
Contains more Selenium +379.3%
Winged beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 163% 39% 66% 25% 2% 40% 258% 157% 16%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +491.7%
Contains more Iron +64.6%
Contains more Copper +110.6%
Contains more Magnesium +103.7%
Contains more Phosphorus +117%
Contains more Potassium +82.1%
Contains less Sodium -84.6%
Contains more Zinc +84%
Contains more Manganese +114.9%
Contains more Selenium +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.
Winged beans
Winged beans
0
:
9
Rye
Rye
Contains more Vitamin A +∞%
Contains more Vitamin B2 +94.6%
Contains more Vitamin B3 +414.5%
Contains more Vitamin B5 +833.3%
Contains more Vitamin B6 +525.5%
Contains more Folate +280%
Equal in Vitamin B1 - 0.316
Winged 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% 0% 0% 0% 74% 30% 16% 10% 11% 8% 0% 0%
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 A +∞%
Contains more Vitamin B2 +94.6%
Contains more Vitamin B3 +414.5%
Contains more Vitamin B5 +833.3%
Contains more Vitamin B6 +525.5%
Contains more Folate +280%
Equal in Vitamin B1 - 0.316

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winged beans
Winged beans
3
:
2
Rye
Rye
Contains more Fats +258.3%
Contains more Water +533.9%
Contains more Carbs +407.8%
Contains more Other +11.3%
Equal in Protein - 10.34
Winged beans
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
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 Fats +258.3%
Contains more Water +533.9%
Contains more Carbs +407.8%
Contains more Other +11.3%
Equal in Protein - 10.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winged beans
Winged beans
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +935.1%
Contains more Polyunsaturated fat +102.2%
Contains less Saturated Fat -76.1%
Winged beans
18% 48% 34%
Saturated Fat: 0.825 g
Monounsaturated Fat: 2.153 g
Polyunsaturated fat: 1.551 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +935.1%
Contains more Polyunsaturated fat +102.2%
Contains less Saturated Fat -76.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winged beans Rye Opinion
Net carbs 14.94g 60.76g Rye
Protein 10.62g 10.34g Winged beans
Fats 5.84g 1.63g Winged beans
Carbs 14.94g 75.86g Rye
Calories 147kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Winged beans
Fiber 15.1g Rye
Calcium 142mg 24mg Winged beans
Iron 4.33mg 2.63mg Winged beans
Magnesium 54mg 110mg Rye
Phosphorus 153mg 332mg Rye
Potassium 280mg 510mg Rye
Sodium 13mg 2mg Rye
Zinc 1.44mg 2.65mg Rye
Copper 0.773mg 0.367mg Winged beans
Manganese 1.199mg 2.577mg Rye
Selenium 2.9µg 13.9µg Rye
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.85mg Rye
Vitamin B1 0.295mg 0.316mg Rye
Vitamin B2 0.129mg 0.251mg Rye
Vitamin B3 0.83mg 4.27mg Rye
Vitamin B5 0.156mg 1.456mg Rye
Vitamin B6 0.047mg 0.294mg Rye
Folate 10µg 38µg Rye
Vitamin K 5.9µg Rye
Tryptophan 0.233mg 0.108mg Winged beans
Threonine 0.36mg 0.289mg Winged beans
Isoleucine 0.448mg 0.208mg Winged beans
Leucine 0.762mg 0.563mg Winged beans
Lysine 0.652mg 0.286mg Winged beans
Methionine 0.109mg 0.153mg Rye
Phenylalanine 0.436mg 0.435mg Winged beans
Valine 0.467mg 0.317mg Winged beans
Histidine 0.241mg 0.189mg Winged beans
Saturated Fat 0.825g 0.197g Rye
Monounsaturated Fat 2.153g 0.208g Winged beans
Polyunsaturated fat 1.551g 0.767g Winged beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged beans Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Winged beans
36%
Rye
Minerals Daily Need Coverage Score
80%
Winged beans
98%
Rye

Comparison summary

Which food is lower in Sugar?
Winged beans
Winged beans is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Winged beans
Winged beans is lower in glycemic index (difference - 2)
Which food is cheaper?
Winged beans
Winged beans is cheaper (difference - $0.4)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.628g)
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. 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.