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Chickpea vs Rye - In-Depth Nutrition Comparison

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How are Chickpea and Rye different?

  • Chickpea is richer in Manganese, Folate, Copper, Iron, Vitamin B6, Vitamin B1, and Choline, while Rye is higher in Selenium, Vitamin B3, and Fiber.
  • Chickpea covers your daily need of Manganese 814% more than Rye.
  • Chickpea contains 15 times more Folate than Rye. Chickpea 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 vs Rye infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Rye
Contains more Calcium +137.5%
Contains more Iron +63.9%
Contains more Potassium +40.8%
Contains more Copper +78.7%
Contains more Magnesium +39.2%
Contains more Phosphorus +31.7%
Contains less Sodium -91.7%
Equal in Zinc - 2.65
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Contains more Calcium +137.5%
Contains more Iron +63.9%
Contains more Potassium +40.8%
Contains more Copper +78.7%
Contains more Magnesium +39.2%
Contains more Phosphorus +31.7%
Contains less Sodium -91.7%
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" chart 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chickpea 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 Rye Opinion
Net carbs 50.75g 60.76g Rye
Protein 20.47g 10.34g Chickpea
Fats 6.04g 1.63g Chickpea
Carbs 62.95g 75.86g Rye
Calories 378kcal 338kcal Chickpea
Starch g g
Fructose g 0.11g Rye
Sugar 10.7g 0.98g Rye
Fiber 12.2g 15.1g Rye
Calcium 57mg 24mg Chickpea
Iron 4.31mg 2.63mg Chickpea
Magnesium 79mg 110mg Rye
Phosphorus 252mg 332mg Rye
Potassium 718mg 510mg Chickpea
Sodium 24mg 2mg Rye
Zinc 2.76mg 2.65mg Chickpea
Copper 0.656mg 0.367mg Chickpea
Vitamin A 67IU 11IU Chickpea
Vitamin E 0.82mg 0.85mg Rye
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 4mg 0mg Chickpea
Vitamin B1 0.477mg 0.316mg Chickpea
Vitamin B2 0.212mg 0.251mg Rye
Vitamin B3 1.541mg 4.27mg Rye
Vitamin B5 1.588mg 1.456mg Chickpea
Vitamin B6 0.535mg 0.294mg Chickpea
Folate 557µg 38µg Chickpea
Vitamin B12 0µg 0µg
Vitamin K 9µg 5.9µg Chickpea
Tryptophan 0.2mg 0.108mg Chickpea
Threonine 0.766mg 0.289mg Chickpea
Isoleucine 0.882mg 0.208mg Chickpea
Leucine 1.465mg 0.563mg Chickpea
Lysine 1.377mg 0.286mg Chickpea
Methionine 0.27mg 0.153mg Chickpea
Phenylalanine 1.103mg 0.435mg Chickpea
Valine 0.865mg 0.317mg Chickpea
Histidine 0.566mg 0.189mg Chickpea
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.603g 0.197g Rye
Monounsaturated Fat 1.377g 0.208g Chickpea
Polyunsaturated fat 2.731g 0.767g Chickpea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
74
Chickpea
36
Rye
Mineral Summary Score
88
Chickpea
71
Rye

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
123%
Chickpea
62%
Rye
Carbohydrates
63%
Chickpea
76%
Rye
Fats
28%
Chickpea
8%
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
Chickpea is relatively richer in minerals
Which food is richer in vitamins?
Chickpea
Chickpea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chickpea - 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.