Chickpeas vs. Rye — In-Depth Nutrition Comparison
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How are chickpeas and rye different?
- Chickpeas are 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 for rye is 67% higher.
- Chickpeas contain 5 times more folate than rye. While chickpeas contain 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.
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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 CalciumCalcium | +104.2% |
| Contains more MagnesiumMagnesium | +129.2% |
| Contains more PotassiumPotassium | +75.3% |
| Contains more ZincZinc | +73.2% |
| Contains more PhosphorusPhosphorus | +97.6% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +150.2% |
| Contains more SeleniumSelenium | +275.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +352.6% |
| Contains more CholineCholine | +40.8% |
| Contains more Vitamin EVitamin E | +142.9% |
| Contains more Vitamin B1Vitamin B1 | +172.4% |
| Contains more Vitamin B2Vitamin B2 | +298.4% |
| Contains more Vitamin B3Vitamin B3 | +711.8% |
| Contains more Vitamin B5Vitamin B5 | +409.1% |
| Contains more Vitamin B6Vitamin B6 | +111.5% |
| Contains more Vitamin KVitamin K | +47.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.03mg | 2.577mg | 67% |
| Folate | 172µg | 38µg | 34% |
| Fiber | 7.6g | 15.1g | 30% |
| Vitamin B5 | 0.286mg | 1.456mg | 23% |
| Vitamin B3 | 0.526mg | 4.27mg | 23% |
| Phosphorus | 168mg | 332mg | 23% |
| Selenium | 3.7µg | 13.9µg | 19% |
| Vitamin B1 | 0.116mg | 0.316mg | 17% |
| Carbs | 27.42g | 75.86g | 16% |
| Magnesium | 48mg | 110mg | 15% |
| Vitamin B2 | 0.063mg | 0.251mg | 14% |
| Vitamin B6 | 0.139mg | 0.294mg | 12% |
| Zinc | 1.53mg | 2.65mg | 10% |
| Calories | 164kcal | 338kcal | 9% |
| Potassium | 291mg | 510mg | 6% |
| Calcium | 49mg | 24mg | 3% |
| Polyunsaturated fat | 1.156g | 0.767g | 3% |
| Vitamin E | 0.35mg | 0.85mg | 3% |
| Iron | 2.89mg | 2.63mg | 3% |
| Protein | 8.86g | 10.34g | 3% |
| Copper | 0.352mg | 0.367mg | 2% |
| Vitamin K | 4µg | 5.9µg | 2% |
| Choline | 42.8mg | 30.4mg | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Fats | 2.59g | 1.63g | 1% |
| Monounsaturated fat | 0.583g | 0.208g | 1% |
| Net carbs | 19.82g | 60.76g | N/A |
| Sugar | 4.8g | 0.98g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Saturated fat | 0.269g | 0.197g | 0% |
| Tryptophan | 0.085mg | 0.108mg | 0% |
| Threonine | 0.329mg | 0.289mg | 0% |
| Isoleucine | 0.38mg | 0.208mg | 0% |
| Leucine | 0.631mg | 0.563mg | 0% |
| Lysine | 0.593mg | 0.286mg | 0% |
| Methionine | 0.116mg | 0.153mg | 0% |
| Phenylalanine | 0.475mg | 0.435mg | 0% |
| Valine | 0.372mg | 0.317mg | 0% |
| Histidine | 0.244mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +58.9% |
| Contains more WaterWater | +468% |
| Contains more ProteinProtein | +16.7% |
| Contains more CarbsCarbs | +176.7% |
| Contains more OtherOther | +70.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +180.3% |
| Contains more Poly. FatPolyunsaturated fat | +50.7% |
| Contains less Sat. FatSaturated fat | -26.8% |
