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  6. Chickpea raw vs. Rye

Chickpea raw vs. Rye — In-Depth Nutrition Comparison

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How are chickpea raw and rye different?

  • Chickpea raw is richer in manganese, folate, copper, iron, vitamin B6, vitamin B1, and choline, while rye is higher in selenium, vitamin B3, and fiber.
  • Chickpea raw covers your daily need for manganese, 814% more than rye.
  • Chickpea raw contains 15 times more folate than rye. Chickpea raw contains 557µg of folate, while rye contains 38µg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Rye grain types were used in this article.

Infographic

Chickpea raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Rye
Rye
4
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 +137.5%
Contains more PotassiumPotassium +40.8%
Contains more IronIron +63.9%
Contains more CopperCopper +78.7%
Contains more ManganeseManganese +726.8%
Contains more MagnesiumMagnesium +39.2%
Contains more PhosphorusPhosphorus +31.7%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~2.65mg

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Rye
Rye
2
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 +200%
Contains more Vitamin B1Vitamin B1 +50.9%
Contains more Vitamin B6Vitamin B6 +82%
Contains more Vitamin KVitamin K +52.5%
Contains more FolateFolate +1365.8%
Contains more CholineCholine +226.6%
Contains more Vitamin B2Vitamin B2 +18.4%
Contains more Vitamin B3Vitamin B3 +177.1%
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.456mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Rye DV% diff.
Manganese 21.306mg 2.577mg 814%
Folate 557µg 38µg 130%
Copper 0.656mg 0.367mg 32%
Selenium 0µg 13.9µg 25%
Iron 4.31mg 2.63mg 21%
Protein 20.47g 10.34g 20%
Vitamin B6 0.535mg 0.294mg 19%
Vitamin B3 1.541mg 4.27mg 17%
Choline 99.3mg 30.4mg 13%
Vitamin B1 0.477mg 0.316mg 13%
Polyunsaturated fat 2.731g 0.767g 13%
Fiber 12.2g 15.1g 12%
Phosphorus 252mg 332mg 11%
Magnesium 79mg 110mg 7%
Fats 6.04g 1.63g 7%
Potassium 718mg 510mg 6%
Carbs 62.95g 75.86g 4%
Vitamin C 4mg 0mg 4%
Monounsaturated fat 1.377g 0.208g 3%
Calcium 57mg 24mg 3%
Vitamin K 9µg 5.9µg 3%
Vitamin B2 0.212mg 0.251mg 3%
Vitamin B5 1.588mg 1.456mg 3%
Saturated fat 0.603g 0.197g 2%
Calories 378kcal 338kcal 2%
Sodium 24mg 2mg 1%
Zinc 2.76mg 2.65mg 1%
Net carbs 50.75g 60.76g N/A
Sugar 10.7g 0.98g N/A
Vitamin E 0.82mg 0.85mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.2mg 0.108mg 0%
Threonine 0.766mg 0.289mg 0%
Isoleucine 0.882mg 0.208mg 0%
Leucine 1.465mg 0.563mg 0%
Lysine 1.377mg 0.286mg 0%
Methionine 0.27mg 0.153mg 0%
Phenylalanine 1.103mg 0.435mg 0%
Valine 0.865mg 0.317mg 0%
Histidine 0.566mg 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Rye
Rye
2
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 ProteinProtein +98%
Contains more FatsFats +270.6%
Contains more OtherOther +82.2%
Contains more CarbsCarbs +20.5%
Contains more WaterWater +38%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Rye
Rye
1
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 more Mono. FatMonounsaturated fat +562%
Contains more Poly. FatPolyunsaturated fat +256.1%
Contains less Sat. FatSaturated fat -67.3%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.