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  6. Chickpeas vs. Rye

Chickpeas vs. Rye — In-Depth Nutrition Comparison

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How are Chickpeas and Rye different?

  • Chickpeas is higher in Folate, however, Rye is richer in Manganese, Fiber, Phosphorus, Vitamin B5, Vitamin B3, Selenium, Vitamin B1, Magnesium, and Vitamin B2.
  • Daily need coverage for Manganese from Rye is 67% higher.
  • Chickpeas contains 5 times more Folate than Rye. While Chickpeas contains 172µg of Folate, Rye contains only 38µg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Rye grain are the varieties used in this article.

Infographic

Chickpeas 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.
Chickpeas
Chickpeas
2
:
8
Rye
Rye
Contains more Calcium +104.2%
Contains more Magnesium +129.2%
Contains more Phosphorus +97.6%
Contains more Potassium +75.3%
Contains less Sodium -71.4%
Contains more Zinc +73.2%
Contains more Manganese +150.2%
Contains more Selenium +275.7%
Equal in Iron - 2.63
Equal in Copper - 0.367
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +104.2%
Contains more Magnesium +129.2%
Contains more Phosphorus +97.6%
Contains more Potassium +75.3%
Contains less Sodium -71.4%
Contains more Zinc +73.2%
Contains more Manganese +150.2%
Contains more Selenium +275.7%
Equal in Iron - 2.63
Equal in Copper - 0.367

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.
Chickpeas
Chickpeas
3
:
7
Rye
Rye
Contains more Vitamin A +145.5%
Contains more Vitamin C +∞%
Contains more Folate +352.6%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +172.4%
Contains more Vitamin B2 +298.4%
Contains more Vitamin B3 +711.8%
Contains more Vitamin B5 +409.1%
Contains more Vitamin B6 +111.5%
Contains more Vitamin K +47.5%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
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 +145.5%
Contains more Vitamin C +∞%
Contains more Folate +352.6%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +172.4%
Contains more Vitamin B2 +298.4%
Contains more Vitamin B3 +711.8%
Contains more Vitamin B5 +409.1%
Contains more Vitamin B6 +111.5%
Contains more Vitamin K +47.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
3
Rye
Rye
Contains more Fats +58.9%
Contains more Water +468%
Contains more Protein +16.7%
Contains more Carbs +176.7%
Contains more Other +70.7%
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 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 +58.9%
Contains more Water +468%
Contains more Protein +16.7%
Contains more Carbs +176.7%
Contains more Other +70.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpeas
Chickpeas
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +180.3%
Contains more Polyunsaturated fat +50.7%
Contains less Saturated Fat -26.8%
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +180.3%
Contains more Polyunsaturated fat +50.7%
Contains less Saturated Fat -26.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chickpeas Rye Opinion
Net carbs 19.82g 60.76g Rye
Protein 8.86g 10.34g Rye
Fats 2.59g 1.63g Chickpeas
Carbs 27.42g 75.86g Rye
Calories 164kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 4.8g 0.98g Rye
Fiber 7.6g 15.1g Rye
Calcium 49mg 24mg Chickpeas
Iron 2.89mg 2.63mg Chickpeas
Magnesium 48mg 110mg Rye
Phosphorus 168mg 332mg Rye
Potassium 291mg 510mg Rye
Sodium 7mg 2mg Rye
Zinc 1.53mg 2.65mg Rye
Copper 0.352mg 0.367mg Rye
Manganese 1.03mg 2.577mg Rye
Selenium 3.7µg 13.9µg Rye
Vitamin A 27IU 11IU Chickpeas
Vitamin A RAE 1µg 1µg
Vitamin E 0.35mg 0.85mg Rye
Vitamin C 1.3mg 0mg Chickpeas
Vitamin B1 0.116mg 0.316mg Rye
Vitamin B2 0.063mg 0.251mg Rye
Vitamin B3 0.526mg 4.27mg Rye
Vitamin B5 0.286mg 1.456mg Rye
Vitamin B6 0.139mg 0.294mg Rye
Folate 172µg 38µg Chickpeas
Vitamin K 4µg 5.9µg Rye
Tryptophan 0.085mg 0.108mg Rye
Threonine 0.329mg 0.289mg Chickpeas
Isoleucine 0.38mg 0.208mg Chickpeas
Leucine 0.631mg 0.563mg Chickpeas
Lysine 0.593mg 0.286mg Chickpeas
Methionine 0.116mg 0.153mg Rye
Phenylalanine 0.475mg 0.435mg Chickpeas
Valine 0.372mg 0.317mg Chickpeas
Histidine 0.244mg 0.189mg Chickpeas
Saturated Fat 0.269g 0.197g Rye
Monounsaturated Fat 0.583g 0.208g Chickpeas
Polyunsaturated fat 1.156g 0.767g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpeas 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
21%
Chickpeas
36%
Rye
Minerals Daily Need Coverage Score
57%
Chickpeas
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.82g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 2)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.6)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
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)

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. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.