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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.

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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 Iron +63.9%
Contains more Calcium +137.5%
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Contains more Iron +63.9%
Contains more Calcium +137.5%
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 C +∞%
Contains more Vitamin A +509.1%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B6 +82%
Contains more Vitamin K +52.5%
Contains more Folate +1365.8%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 5% 17% 0% 120% 49% 29% 96% 124% 0% 23% 418%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 17% 0% 79% 58% 81% 88% 68% 0% 15% 29%
Contains more Vitamin C +∞%
Contains more Vitamin A +509.1%
Contains more Vitamin B1 +50.9%
Contains more Vitamin B6 +82%
Contains more Vitamin K +52.5%
Contains more Folate +1365.8%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

Nutrient Chickpea Rye Opinion
Calories 378 338 Chickpea
Protein 20.47 10.34 Chickpea
Fats 6.04 1.63 Chickpea
Vitamin C 4 0 Chickpea
Carbs 62.95 75.86 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 4.31 2.63 Chickpea
Calcium 57 24 Chickpea
Potassium 718 510 Chickpea
Magnesium 79 110 Rye
Sugar 10.7 0.98 Rye
Fiber 12.2 15.1 Rye
Copper 0.656 0.367 Chickpea
Zinc 2.76 2.65 Chickpea
Starch
Phosphorus 252 332 Rye
Sodium 24 2 Rye
Vitamin A 67 11 Chickpea
Vitamin E 0.82 0.85 Rye
Vitamin D 0 0
Vitamin B1 0.477 0.316 Chickpea
Vitamin B2 0.212 0.251 Rye
Vitamin B3 1.541 4.27 Rye
Vitamin B5 1.588 1.456 Chickpea
Vitamin B6 0.535 0.294 Chickpea
Vitamin B12 0 0
Vitamin K 9 5.9 Chickpea
Folate 557 38 Chickpea
Trans Fat 0 0
Saturated Fat 0.603 0.197 Rye
Monounsaturated Fat 1.377 0.208 Chickpea
Polyunsaturated fat 2.731 0.767 Chickpea
Tryptophan 0.2 0.108 Chickpea
Threonine 0.766 0.289 Chickpea
Isoleucine 0.882 0.208 Chickpea
Leucine 1.465 0.563 Chickpea
Lysine 1.377 0.286 Chickpea
Methionine 0.27 0.153 Chickpea
Phenylalanine 1.103 0.435 Chickpea
Valine 0.865 0.317 Chickpea
Histidine 0.566 0.189 Chickpea
Fructose 0.11 Rye

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.