Bean raw vs. Rye — In-Depth Nutrition Comparison
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The main differences between bean raw and rye
- Bean raw has more folate, copper, vitamin B1, iron, protein, potassium, selenium, and magnesium; however, rye has more manganese and vitamin B3.
- Daily need coverage for folate for bean raw is 122% higher.
- Rye has 3 times less potassium than bean raw. Bean raw has 1393mg of potassium, while rye has 510mg.
Food types used in this article are Beans, pinto, mature seeds, raw and Rye grain.
Infographic
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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.
| Contains more MagnesiumMagnesium | +60% |
| Contains more CalciumCalcium | +370.8% |
| Contains more PotassiumPotassium | +173.1% |
| Contains more IronIron | +92.8% |
| Contains more CopperCopper | +143.3% |
| Contains more PhosphorusPhosphorus | +23.8% |
| Contains more SeleniumSelenium | +100.7% |
| Contains more ZincZinc | +16.2% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +124.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +125.6% |
| Contains more Vitamin B6Vitamin B6 | +61.2% |
| Contains more FolateFolate | +1281.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +304.8% |
| Contains more Vitamin B2Vitamin B2 | +18.4% |
| Contains more Vitamin B3Vitamin B3 | +263.7% |
| Contains more Vitamin B5Vitamin B5 | +85.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 38µg | 122% |
| Manganese | 1.148mg | 2.577mg | 62% |
| Copper | 0.893mg | 0.367mg | 58% |
| Vitamin B1 | 0.713mg | 0.316mg | 33% |
| Iron | 5.07mg | 2.63mg | 31% |
| Potassium | 1393mg | 510mg | 26% |
| Selenium | 27.9µg | 13.9µg | 25% |
| Protein | 21.42g | 10.34g | 22% |
| Vitamin B3 | 1.174mg | 4.27mg | 19% |
| Magnesium | 176mg | 110mg | 16% |
| Starch | 34.17g | 14% | |
| Vitamin B6 | 0.474mg | 0.294mg | 14% |
| Vitamin B5 | 0.785mg | 1.456mg | 13% |
| Phosphorus | 411mg | 332mg | 11% |
| Calcium | 113mg | 24mg | 9% |
| Vitamin C | 6.3mg | 0mg | 7% |
| Choline | 66.2mg | 30.4mg | 7% |
| Carbs | 62.55g | 75.86g | 4% |
| Vitamin E | 0.21mg | 0.85mg | 4% |
| Zinc | 2.28mg | 2.65mg | 3% |
| Vitamin B2 | 0.212mg | 0.251mg | 3% |
| Fiber | 15.5g | 15.1g | 2% |
| Polyunsaturated fat | 0.407g | 0.767g | 2% |
| Fats | 1.23g | 1.63g | 1% |
| Calories | 347kcal | 338kcal | 0% |
| Protein per 100 calories | 6.2g | 3.1g | N/A |
| Calories per 10 g protein | 162kcal | 327kcal | N/A |
| Weight per 100 calories | 29g | 30g | N/A |
| Net carbs | 47.05g | 60.76g | N/A |
| Sugar | 2.11g | 0.98g | N/A |
| Sodium | 12mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin K | 5.6µg | 5.9µg | 0% |
| Saturated fat | 0.235g | 0.197g | 0% |
| Monounsaturated fat | 0.229g | 0.208g | 0% |
| Tryptophan | 0.237mg | 0.108mg | 0% |
| Threonine | 0.81mg | 0.289mg | 0% |
| Isoleucine | 0.871mg | 0.208mg | 0% |
| Leucine | 1.558mg | 0.563mg | 0% |
| Lysine | 1.356mg | 0.286mg | 0% |
| Methionine | 0.259mg | 0.153mg | 0% |
| Phenylalanine | 1.095mg | 0.435mg | 0% |
| Valine | 0.998mg | 0.317mg | 0% |
| Histidine | 0.556mg | 0.189mg | 0% |
| Fructose | 0g | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +107.2% |
| Contains more FatsFats | +32.5% |
| Contains more CarbsCarbs | +21.3% |
~equal in
Water
~10.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -16.2% |
| Contains more Poly. FatPolyunsaturated fat | +88.5% |
~equal in
Monounsaturated fat
~0.208g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +178.9% |
| Contains more GlucoseGlucose | +23.1% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g