Rye grain vs Kidney Beans: How Do They Compare?
Although rye grain and kidney beans belong to different food groups, while rye grain belong is a grain, and kidney beans belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.
That’s why we decided to create an in-depth article that compares rye grain and kidney beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.
Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.
Now, let’s see how rye grain and kidney beans compare specifically.
Rye grain (Secale cereale) is a cereal grain that is closely related to wheat and barley.
It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins like niacin and folate, as well as minerals like iron, zinc, and magnesium.
The high fiber content of rye grain has been linked to improved digestion, weight management, and lower cholesterol levels. It also contains a unique type of dietary fiber called arabinoxylan, which has been shown to have a prebiotic effect on gut health.
Rye grain is commonly used in bread making and traditional dishes such as rye porridge and crisp bread. It can also be milled into flour and used in baking or cooked and eaten as a side dish.
Rye grain is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E, and Vitamin K.
Kidney beans (Phaseolus vulgaris) are a type of legume native to Central and South America.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their rich, nutty flavor.
Kidney beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.
They can be enjoyed in a variety of dishes, such as kidney bean soup, chili, and salads.
In addition to being a nutritious food, kidney beans have been shown to have a number of potential health benefits.
They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.
Kidney Beans are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin K and some Vitamin C.
Rye grain vs Kidney Beans Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing rye grain vs kidney beans.
This comparison will start by comparing the caloric value of rye grain and kidney beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Rye grain||Kidney Beans|
|Energy||338 kcal||333 kcal|
|Carbs||75.9 g||60 g|
|Sugar||0.98 g||2.23 g|
|Fiber||15.1 g||24.9 g|
|Protein||10.3 g||23.6 g|
|Fat||1.63 g||0.83 g|
|Saturated Fat||0.197 g||0.12 g|
Rye grain vs Kidney Beans Calories
Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.
Comparing kidney beans vs rye grain for weight loss, kidney beans are slightly lower in calories, with 333 calories per 100 grams, compared to 338 calories per 100 grams of rye grain.
However, both rye grain and kidney beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Rye grain vs Kidney Beans Protein
Legumes and most legume products, including rye grain and kidney beans, are important sources of plant-based protein.
Kidney Beans offer around 56% more protein than rye grain.
Kidney Beans have 23.6 grams of protein per 100 grams, while rye grain has 10.3 grams of protein per 100 grams.
Rye grain vs Kidney Beans Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in rye grain and kidney beans.
The total amount of carbohydrates is around 21% higher in rye grain than in kidney beans. It have 75.9 grams per 100 grams, compared to 60 grams in kidney beans.
There’s less sugar in rye grain than in kidney beans, 50% precisely.
One handful of rye grain (28 grams) contains 0.3 grams of sugar, while the same amount of kidney beans contains 0.6 grams.
Lastly, let’s take a look at the dietary fiber in rye grain and kidney beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 7 grams of fiber per portion, kidney beans are a better source of fiber than rye grain which offer 4.2 grams per portion.
Rye grain vs Kidney Beans Fats
Like most other grains and legumes, with the exception of lupins and peanuts, rye grain and kidney beans are low in fat.
Fats in rye grain and kidney beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in rye grain and kidney beans:
- Rye grain: 1.6 grams per 100 grams
- Kidney Beans: 0.8 per 100 grams
Speaking of saturated fats, kidney beans are 50% lower in saturated fats.
Kidney Beans and rye grain contain 0.1 grams and 0.2 grams of saturated fat per 100 grams, respectively.
Rye grain vs Kidney Beans Vitamins Content
This section will discuss the vitamin content of rye grain and kidney beans.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Rye grain has a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
However, kidney beans have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin E.
Rye grain and kidney beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins rye grain and kidney beans contain side by side, so you can easily compare them.
|Rye grain||Kidney Beans|
|Vitamin A||11 IU||0|
|Vitamin C||0||4.5 mg|
|Vitamin B1 (Thiamine)||0.316 mg||0.529 mg|
|Vitamin B2 (Riboflavin)||0.251 mg||0.219 mg|
|Vitamin B3 (Niacin)||4.27 mg||2.06 mg|
|Vitamin B5 (Pantothenic acid)||1.46 mg||0.78 mg|
|Vitamin B6 (Pyroxidine)||0.294 mg||0.397 mg|
|Vitamin B9 (Folate)||38 µg||394 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.85 mg||0.22 mg|
|Vitamin K||5.9 µg||19 µg|
Rye grain vs Kidney Beans Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the rye grain and kidney beans comparison focuses on their mineral content.
Rye grain is a better source of calcium, copper, fluoride, iron, magnesium, phosphorus, potassium, sodium, and zinc than kidney beans.
On the other hand, kidney beans are a higher amount of manganese, and selenium.
Check out the table below to learn how rye grain and kidney beans compare when it comes to mineral content.
|Rye grain||Kidney Beans|
|Calcium||24 mg||143 mg|
|Copper||0.367 mg||0.958 mg|
|Iron||2.63 mg||8.2 mg|
|Magnesium||110 mg||140 mg|
|Manganese||2.58 mg||1.02 mg|
|Phosphorus||332 mg||407 mg|
|Potassium||510 mg||1410 mg|
|Selenium||13.9 µg||3.2 µg|
|Sodium||2 mg||24 mg|
|Zinc||2.65 mg||2.79 mg|
The Final Word
Rye grain and kidney beans are highly nutritious and a great addition to a plant-based diet.
Both rye grain and kidney beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.
Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.
Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
- Sunflower Seeds vs Broad (Fava) Beans: Which Is Healthier?
- Sunflower Seeds vs White Beans: Difference & Similarities
- Sunflower Seeds vs Pinto Beans: How Are They Different?
- Sunflower Seeds vs Kidney Beans: What’s The Difference?
- Sunflower Seeds vs Chickpea Flour: Which Is Better?
- Sunflower Seeds vs Pink or Red Lentils: Which Is Better?