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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 of 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.
Contains more Calcium +137.5%
Contains more Iron +63.9%
Contains more Potassium +40.8%
Contains more Copper +78.7%
Contains more Manganese +726.8%
Contains more Magnesium +39.2%
Contains more Phosphorus +31.7%
Contains less Sodium -91.7%
Contains more Selenium +∞%
Equal in Zinc - 2.65
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +137.5%
Contains more Iron +63.9%
Contains more Potassium +40.8%
Contains more Copper +78.7%
Contains more Manganese +726.8%
Contains more Magnesium +39.2%
Contains more Phosphorus +31.7%
Contains less Sodium -91.7%
Contains more Selenium +∞%
Equal in Zinc - 2.65

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.
:
3
Rye
Contains more Vitamin A +509.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B6 +82%
Contains more Folate +1365.8%
Contains more Vitamin K +52.5%
Contains more Vitamin B2 +18.4%
Contains more Vitamin B3 +177.1%
Equal in Vitamin E - 0.85
Equal in Vitamin B5 - 1.456
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
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 +509.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B6 +82%
Contains more Folate +1365.8%
Contains more Vitamin K +52.5%
Contains more Vitamin B2 +18.4%
Contains more Vitamin B3 +177.1%
Equal in Vitamin E - 0.85
Equal in Vitamin B5 - 1.456

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +98%
Contains more Fats +270.6%
Contains more Other +82.2%
Contains more Carbs +20.5%
Contains more Water +38%
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
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 Protein +98%
Contains more Fats +270.6%
Contains more Other +82.2%
Contains more Carbs +20.5%
Contains more Water +38%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +562%
Contains more Polyunsaturated fat +256.1%
Contains less Saturated Fat -67.3%
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +562%
Contains more Polyunsaturated fat +256.1%
Contains less Saturated Fat -67.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpea raw 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 Chickpea raw Rye Opinion
Net carbs 50.75g 60.76g Rye
Protein 20.47g 10.34g Chickpea raw
Fats 6.04g 1.63g Chickpea raw
Carbs 62.95g 75.86g Rye
Calories 378kcal 338kcal Chickpea raw
Fructose 0.11g Rye
Sugar 10.7g 0.98g Rye
Fiber 12.2g 15.1g Rye
Calcium 57mg 24mg Chickpea raw
Iron 4.31mg 2.63mg Chickpea raw
Magnesium 79mg 110mg Rye
Phosphorus 252mg 332mg Rye
Potassium 718mg 510mg Chickpea raw
Sodium 24mg 2mg Rye
Zinc 2.76mg 2.65mg Chickpea raw
Copper 0.656mg 0.367mg Chickpea raw
Manganese 21.306mg 2.577mg Chickpea raw
Selenium 0µg 13.9µg Rye
Vitamin A 67IU 11IU Chickpea raw
Vitamin A RAE 3µg 1µg Chickpea raw
Vitamin E 0.82mg 0.85mg Rye
Vitamin C 4mg 0mg Chickpea raw
Vitamin B1 0.477mg 0.316mg Chickpea raw
Vitamin B2 0.212mg 0.251mg Rye
Vitamin B3 1.541mg 4.27mg Rye
Vitamin B5 1.588mg 1.456mg Chickpea raw
Vitamin B6 0.535mg 0.294mg Chickpea raw
Folate 557µg 38µg Chickpea raw
Vitamin K 9µg 5.9µg Chickpea raw
Tryptophan 0.2mg 0.108mg Chickpea raw
Threonine 0.766mg 0.289mg Chickpea raw
Isoleucine 0.882mg 0.208mg Chickpea raw
Leucine 1.465mg 0.563mg Chickpea raw
Lysine 1.377mg 0.286mg Chickpea raw
Methionine 0.27mg 0.153mg Chickpea raw
Phenylalanine 1.103mg 0.435mg Chickpea raw
Valine 0.865mg 0.317mg Chickpea raw
Histidine 0.566mg 0.189mg Chickpea raw
Saturated Fat 0.603g 0.197g Rye
Monounsaturated Fat 1.377g 0.208g Chickpea raw
Polyunsaturated fat 2.731g 0.767g Chickpea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
74%
Chickpea raw
36%
Rye
Minerals Daily Need Coverage Score
348%
Chickpea raw
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 9.72g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.406g)
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?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw 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. 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.