Rye vs. Chickpeas — In-Depth Nutrition Comparison
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How are rye and chickpeas different?
- Rye is higher in manganese, fiber, phosphorus, vitamin B5, vitamin B3, selenium, vitamin B1, magnesium, and vitamin B2; however, chickpeas are richer in folate.
- Daily need coverage for manganese for rye is 67% higher.
- Rye contains 8 times more vitamin B3 than chickpeas. While rye contains 4.27mg of vitamin B3, chickpeas contain only 0.526mg.
Rye grain and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 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 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% |
| Contains more CalciumCalcium | +104.2% |
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 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% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +352.6% |
| Contains more CholineCholine | +40.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 1.03mg | 67% |
| Folate | 38µg | 172µg | 34% |
| Fiber | 15.1g | 7.6g | 30% |
| Vitamin B5 | 1.456mg | 0.286mg | 23% |
| Vitamin B3 | 4.27mg | 0.526mg | 23% |
| Phosphorus | 332mg | 168mg | 23% |
| Selenium | 13.9µg | 3.7µg | 19% |
| Vitamin B1 | 0.316mg | 0.116mg | 17% |
| Carbs | 75.86g | 27.42g | 16% |
| Magnesium | 110mg | 48mg | 15% |
| Vitamin B2 | 0.251mg | 0.063mg | 14% |
| Vitamin B6 | 0.294mg | 0.139mg | 12% |
| Zinc | 2.65mg | 1.53mg | 10% |
| Calories | 338kcal | 164kcal | 9% |
| Potassium | 510mg | 291mg | 6% |
| Calcium | 24mg | 49mg | 3% |
| Polyunsaturated fat | 0.767g | 1.156g | 3% |
| Vitamin E | 0.85mg | 0.35mg | 3% |
| Iron | 2.63mg | 2.89mg | 3% |
| Protein | 10.34g | 8.86g | 3% |
| Copper | 0.367mg | 0.352mg | 2% |
| Vitamin K | 5.9µg | 4µg | 2% |
| Choline | 30.4mg | 42.8mg | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Fats | 1.63g | 2.59g | 1% |
| Monounsaturated fat | 0.208g | 0.583g | 1% |
| Net carbs | 60.76g | 19.82g | N/A |
| Sugar | 0.98g | 4.8g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Vitamin A | 1µg | 1µg | 0% |
| Saturated fat | 0.197g | 0.269g | 0% |
| Tryptophan | 0.108mg | 0.085mg | 0% |
| Threonine | 0.289mg | 0.329mg | 0% |
| Isoleucine | 0.208mg | 0.38mg | 0% |
| Leucine | 0.563mg | 0.631mg | 0% |
| Lysine | 0.286mg | 0.593mg | 0% |
| Methionine | 0.153mg | 0.116mg | 0% |
| Phenylalanine | 0.435mg | 0.475mg | 0% |
| Valine | 0.317mg | 0.372mg | 0% |
| Histidine | 0.189mg | 0.244mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +16.7% |
| Contains more CarbsCarbs | +176.7% |
| Contains more OtherOther | +70.7% |
| Contains more FatsFats | +58.9% |
| Contains more WaterWater | +468% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -26.8% |
| Contains more Mono. FatMonounsaturated fat | +180.3% |
| Contains more Poly. FatPolyunsaturated fat | +50.7% |
