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Rye vs Chickpea - In-Depth Nutrition Comparison

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How are Rye and Chickpea different?

  • Rye is richer in Vitamin B3, and Fiber, while Chickpea is higher in Manganese, Folate, Copper, Selenium, Iron, Vitamin B6, Vitamin B1, and Choline.
  • Chickpea covers your daily need of Manganese 814% more than Rye.
  • Rye contains 3 times more Vitamin B3 than Chickpea. Rye contains 4.27mg of Vitamin B3, while Chickpea contains 1.541mg.

Rye grain and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw types were used in this article.

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Rye vs Chickpea 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
Rye
3
:
Contains more Magnesium +39.2%
Contains more Phosphorus +31.7%
Contains less Sodium -91.7%
Contains more Iron +63.9%
Contains more Calcium +137.5%
Contains more Potassium +40.8%
Contains more Copper +78.7%
Equal in Zinc - 2.76
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 99% 8% 45% 79% 123% 73% 143% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 162% 18% 64% 57% 219% 76% 108% 4%
Contains more Magnesium +39.2%
Contains more Phosphorus +31.7%
Contains less Sodium -91.7%
Contains more Iron +63.9%
Contains more Calcium +137.5%
Contains more Potassium +40.8%
Contains more Copper +78.7%
Equal in Zinc - 2.76

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
Rye
3
:
Contains more Vitamin B2 +18.4%
Contains more Vitamin B3 +177.1%
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%
Equal in Vitamin E - 0.82
Equal in Vitamin B5 - 1.588
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%
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%
Contains more Vitamin B2 +18.4%
Contains more Vitamin B3 +177.1%
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%
Equal in Vitamin E - 0.82
Equal in Vitamin B5 - 1.588

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
36
Rye
74
Chickpea
Mineral Summary Score
71
Rye
88
Chickpea

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
62%
Rye
123%
Chickpea
Carbohydrates
76%
Rye
63%
Chickpea
Fats
8%
Rye
28%
Chickpea

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.
Rye Chickpea
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
Rye Chickpea
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 Rye Chickpea Opinion
Calories 338 378 Chickpea
Protein 10.34 20.47 Chickpea
Fats 1.63 6.04 Chickpea
Vitamin C 0 4 Chickpea
Carbs 75.86 62.95 Rye
Cholesterol 0 0
Vitamin D 0 0
Iron 2.63 4.31 Chickpea
Calcium 24 57 Chickpea
Potassium 510 718 Chickpea
Magnesium 110 79 Rye
Sugar 0.98 10.7 Rye
Fiber 15.1 12.2 Rye
Copper 0.367 0.656 Chickpea
Zinc 2.65 2.76 Chickpea
Starch
Phosphorus 332 252 Rye
Sodium 2 24 Rye
Vitamin A 11 67 Chickpea
Vitamin E 0.85 0.82 Rye
Vitamin D 0 0
Vitamin B1 0.316 0.477 Chickpea
Vitamin B2 0.251 0.212 Rye
Vitamin B3 4.27 1.541 Rye
Vitamin B5 1.456 1.588 Chickpea
Vitamin B6 0.294 0.535 Chickpea
Vitamin B12 0 0
Vitamin K 5.9 9 Chickpea
Folate 38 557 Chickpea
Trans Fat 0 0
Saturated Fat 0.197 0.603 Rye
Monounsaturated Fat 0.208 1.377 Chickpea
Polyunsaturated fat 0.767 2.731 Chickpea
Tryptophan 0.108 0.2 Chickpea
Threonine 0.289 0.766 Chickpea
Isoleucine 0.208 0.882 Chickpea
Leucine 0.563 1.465 Chickpea
Lysine 0.286 1.377 Chickpea
Methionine 0.153 0.27 Chickpea
Phenylalanine 0.435 1.103 Chickpea
Valine 0.317 0.865 Chickpea
Histidine 0.189 0.566 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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Chickpea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.