Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Rye
  5. Compare
  6. Rye vs. Beans

Rye vs. Beans — In-Depth Nutrition Comparison

Compare

Differences between rye and beans

  • Beans contain less fiber, phosphorus, iron, vitamin B3, magnesium, copper, selenium, vitamin B2, vitamin B1, and vitamin B6 than rye.
  • Rye's daily need coverage for fiber is 38% higher.
  • Beans contain 10 times less vitamin B3 than rye. Rye contains 4.27mg of vitamin B3, while beans contain 0.43mg.

The food types used in this comparison are Rye grain and Beans, baked, canned, no salt added.

Infographic

Rye vs Beans 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.
Rye
Rye
8
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%
Beans
Beans
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +243.8%
Contains more PotassiumPotassium +72.3%
Contains more IronIron +806.9%
Contains more CopperCopper +78.2%
Contains more ZincZinc +89.3%
Contains more PhosphorusPhosphorus +219.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +208.9%
Contains more CalciumCalcium +108.3%
Contains less SodiumSodium -50%

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.
Rye
Rye
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.33% 17% 79% 58% 80% 87% 68% 0% 15% 29%
Beans
Beans
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin B1Vitamin B1 +110.7%
Contains more Vitamin B2Vitamin B2 +318.3%
Contains more Vitamin B3Vitamin B3 +893%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +126.2%
Contains more Vitamin KVitamin K +637.5%
Contains more FolateFolate +58.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Beans DV% diff.
Manganese 2.577mg 112%
Fiber 15.1g 5.5g 38%
Phosphorus 332mg 104mg 33%
Iron 2.63mg 0.29mg 29%
Vitamin B5 1.456mg 29%
Vitamin B3 4.27mg 0.43mg 24%
Magnesium 110mg 32mg 19%
Carbs 75.86g 20.49g 18%
Copper 0.367mg 0.206mg 18%
Selenium 13.9µg 4.5µg 17%
Vitamin B2 0.251mg 0.06mg 15%
Vitamin B1 0.316mg 0.15mg 14%
Vitamin B6 0.294mg 0.13mg 13%
Calories 338kcal 105kcal 12%
Protein 10.34g 4.8g 11%
Zinc 2.65mg 1.4mg 11%
Potassium 510mg 296mg 6%
Vitamin E 0.85mg 0.15mg 5%
Vitamin K 5.9µg 0.8µg 4%
Folate 38µg 24µg 4%
Polyunsaturated fat 0.767g 0.172g 4%
Vitamin C 0mg 3.1mg 3%
Calcium 24mg 50mg 3%
Fats 1.63g 0.4g 2%
Protein per 100 calories 3.1g 4.6g N/A
Calories per 10 g protein 327kcal 219kcal N/A
Weight per 100 calories 30g 95g N/A
Net carbs 60.76g 14.99g N/A
Sugar 0.98g 7.78g N/A
Sodium 2mg 1mg 0%
Vitamin A 1µg 5µg 0%
Choline 30.4mg 30.8mg 0%
Saturated fat 0.197g 0.103g 0%
Monounsaturated fat 0.208g 0.035g 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Beans
Beans
2
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more ProteinProtein +115.4%
Contains more FatsFats +307.5%
Contains more CarbsCarbs +270.2%
Contains more WaterWater +584.9%
~equal in Other ~1.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated fat +494.3%
Contains more Poly. FatPolyunsaturated fat +345.9%
Contains less Sat. FatSaturated fat -47.7%

People also compare

Rye
Rye vs Wheat
Wheat
Rye
Rye vs Flour
Flour
Rye
Rye vs Wild rice raw
Wild rice raw
Beans
Beans vs Kidney beans raw
Kidney beans raw
Beans
Beans vs Bean raw
Bean raw
Beans
Beans vs Cranberry bean raw
Cranberry bean raw

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.