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  6. Rye vs. Chickpeas

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 is richer in Folate.
  • Daily need coverage for Manganese from Rye is 67% higher.
  • Rye contains 8 times more Vitamin B3 than Chickpeas. While Rye contains 4.27mg of Vitamin B3, Chickpeas contains only 0.526mg.

Rye grain and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Rye vs Chickpeas infographic
Infographic link

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.
Rye
Rye
8
:
2
Chickpeas
Chickpeas
Contains more Magnesium +129.2%
Contains more Phosphorus +97.6%
Contains more Potassium +75.3%
Contains less Sodium -71.4%
Contains more Zinc +73.2%
Contains more Manganese +150.2%
Contains more Selenium +275.7%
Contains more Calcium +104.2%
Equal in Iron - 2.89
Equal in Copper - 0.352
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Chickpeas
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 109% 35% 72% 26% 1% 42% 118% 135% 21%
Contains more Magnesium +129.2%
Contains more Phosphorus +97.6%
Contains more Potassium +75.3%
Contains less Sodium -71.4%
Contains more Zinc +73.2%
Contains more Manganese +150.2%
Contains more Selenium +275.7%
Contains more Calcium +104.2%
Equal in Iron - 2.89
Equal in Copper - 0.352

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.
Rye
Rye
7
:
3
Chickpeas
Chickpeas
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +172.4%
Contains more Vitamin B2 +298.4%
Contains more Vitamin B3 +711.8%
Contains more Vitamin B5 +409.1%
Contains more Vitamin B6 +111.5%
Contains more Vitamin K +47.5%
Contains more Vitamin A +145.5%
Contains more Vitamin C +∞%
Contains more Folate +352.6%
Rye
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%
Chickpeas
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 7% 0% 5% 30% 15% 10% 18% 33% 129% 0% 10%
Contains more Vitamin E +142.9%
Contains more Vitamin B1 +172.4%
Contains more Vitamin B2 +298.4%
Contains more Vitamin B3 +711.8%
Contains more Vitamin B5 +409.1%
Contains more Vitamin B6 +111.5%
Contains more Vitamin K +47.5%
Contains more Vitamin A +145.5%
Contains more Vitamin C +∞%
Contains more Folate +352.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
3
:
2
Chickpeas
Chickpeas
Contains more Protein +16.7%
Contains more Carbs +176.7%
Contains more Other +70.7%
Contains more Fats +58.9%
Contains more Water +468%
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Chickpeas
9% 3% 27% 60%
Protein: 8.86 g
Fats: 2.59 g
Carbs: 27.42 g
Water: 60.21 g
Other: 0.92 g
Contains more Protein +16.7%
Contains more Carbs +176.7%
Contains more Other +70.7%
Contains more Fats +58.9%
Contains more Water +468%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
:
2
Chickpeas
Chickpeas
Contains less Saturated Fat -26.8%
Contains more Monounsaturated Fat +180.3%
Contains more Polyunsaturated fat +50.7%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Chickpeas
13% 29% 58%
Saturated Fat: 0.269 g
Monounsaturated Fat: 0.583 g
Polyunsaturated fat: 1.156 g
Contains less Saturated Fat -26.8%
Contains more Monounsaturated Fat +180.3%
Contains more Polyunsaturated fat +50.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Chickpeas
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 Rye Chickpeas Opinion
Net carbs 60.76g 19.82g Rye
Protein 10.34g 8.86g Rye
Fats 1.63g 2.59g Chickpeas
Carbs 75.86g 27.42g Rye
Calories 338kcal 164kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 4.8g Rye
Fiber 15.1g 7.6g Rye
Calcium 24mg 49mg Chickpeas
Iron 2.63mg 2.89mg Chickpeas
Magnesium 110mg 48mg Rye
Phosphorus 332mg 168mg Rye
Potassium 510mg 291mg Rye
Sodium 2mg 7mg Rye
Zinc 2.65mg 1.53mg Rye
Copper 0.367mg 0.352mg Rye
Manganese 2.577mg 1.03mg Rye
Selenium 13.9µg 3.7µg Rye
Vitamin A 11IU 27IU Chickpeas
Vitamin A RAE 1µg 1µg
Vitamin E 0.85mg 0.35mg Rye
Vitamin C 0mg 1.3mg Chickpeas
Vitamin B1 0.316mg 0.116mg Rye
Vitamin B2 0.251mg 0.063mg Rye
Vitamin B3 4.27mg 0.526mg Rye
Vitamin B5 1.456mg 0.286mg Rye
Vitamin B6 0.294mg 0.139mg Rye
Folate 38µg 172µg Chickpeas
Vitamin K 5.9µg 4µg Rye
Tryptophan 0.108mg 0.085mg Rye
Threonine 0.289mg 0.329mg Chickpeas
Isoleucine 0.208mg 0.38mg Chickpeas
Leucine 0.563mg 0.631mg Chickpeas
Lysine 0.286mg 0.593mg Chickpeas
Methionine 0.153mg 0.116mg Rye
Phenylalanine 0.435mg 0.475mg Chickpeas
Valine 0.317mg 0.372mg Chickpeas
Histidine 0.189mg 0.244mg Chickpeas
Saturated Fat 0.197g 0.269g Rye
Monounsaturated Fat 0.208g 0.583g Chickpeas
Polyunsaturated fat 0.767g 1.156g Chickpeas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Chickpeas
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
36%
Rye
21%
Chickpeas
Minerals Daily Need Coverage Score
98%
Rye
57%
Chickpeas

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 3.82g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.072g)
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?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Chickpeas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173757/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.