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  6. Yardlong beans vs. Rye

Yardlong beans vs. Rye — In-Depth Nutrition Comparison

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Important differences between yardlong beans and rye

  • Rye has more manganese, phosphorus, copper, vitamin B5, vitamin B3, selenium, zinc, vitamin B6, iron, and vitamin B1 than yardlong beans.
  • Rye's daily need coverage for manganese is 103% more.
  • Yardlong beans has a higher glycemic index. The glycemic index of yardlong beans is 86, while the glycemic index of rye is 34.

The food varieties used in the comparison are Yardlong bean, cooked, boiled, drained, without salt and Rye grain.

Infographic

Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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 +83.3%
Contains more MagnesiumMagnesium +161.9%
Contains more PotassiumPotassium +75.9%
Contains more IronIron +168.4%
Contains more CopperCopper +680.9%
Contains more ZincZinc +636.1%
Contains more PhosphorusPhosphorus +482.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1182.1%
Contains more SeleniumSelenium +826.7%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Rye
Rye
8
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 +2200%
Contains more FolateFolate +18.4%
Contains more Vitamin B1Vitamin B1 +271.8%
Contains more Vitamin B2Vitamin B2 +153.5%
Contains more Vitamin B3Vitamin B3 +577.8%
Contains more Vitamin B5Vitamin B5 +2754.9%
Contains more Vitamin B6Vitamin B6 +1125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Rye DV% diff.
Manganese 0.201mg 2.577mg 103%
Fiber 15.1g 60%
Phosphorus 57mg 332mg 39%
Copper 0.047mg 0.367mg 36%
Vitamin B5 0.051mg 1.456mg 28%
Vitamin B3 0.63mg 4.27mg 23%
Selenium 1.5µg 13.9µg 23%
Carbs 9.18g 75.86g 22%
Vitamin B6 0.024mg 0.294mg 21%
Iron 0.98mg 2.63mg 21%
Zinc 0.36mg 2.65mg 21%
Vitamin B1 0.085mg 0.316mg 19%
Vitamin C 16.2mg 0mg 18%
Magnesium 42mg 110mg 16%
Protein 2.53g 10.34g 16%
Calories 47kcal 338kcal 15%
Vitamin B2 0.099mg 0.251mg 12%
Vitamin E 0.85mg 6%
Potassium 290mg 510mg 6%
Choline 30.4mg 6%
Polyunsaturated fat 0.042g 0.767g 5%
Vitamin K 5.9µg 5%
Vitamin A 23µg 1µg 2%
Folate 45µg 38µg 2%
Calcium 44mg 24mg 2%
Fats 0.1g 1.63g 2%
Saturated fat 0.026g 0.197g 1%
Net carbs 9.18g 60.76g N/A
Sugar 0.98g N/A
Sodium 4mg 2mg 0%
Monounsaturated fat 0.009g 0.208g 0%
Tryptophan 0.029mg 0.108mg 0%
Threonine 0.094mg 0.289mg 0%
Isoleucine 0.135mg 0.208mg 0%
Leucine 0.18mg 0.563mg 0%
Lysine 0.166mg 0.286mg 0%
Methionine 0.036mg 0.153mg 0%
Phenylalanine 0.139mg 0.435mg 0%
Valine 0.146mg 0.317mg 0%
Histidine 0.082mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Rye
Rye
4
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 WaterWater +725.2%
Contains more ProteinProtein +308.7%
Contains more FatsFats +1530%
Contains more CarbsCarbs +726.4%
Contains more OtherOther +118.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated fat -86.8%
Contains more Mono. FatMonounsaturated fat +2211.1%
Contains more Poly. FatPolyunsaturated fat +1726.2%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.