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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.

Infographic

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 Calcium +137.5%
Contains more Iron +63.9%
Contains more Potassium +40.8%
Contains more Copper +78.7%
Equal in Zinc - 2.76
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 99% 79% 143% 45% 1% 73% 123%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 162% 57% 108% 64% 4% 76% 219%
Contains more Magnesium +39.2%
Contains more Phosphorus +31.7%
Contains less Sodium -91.7%
Contains more Calcium +137.5%
Contains more Iron +63.9%
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 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%
Equal in Vitamin E - 0.82
Equal in Vitamin B5 - 1.588
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%
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%
Contains more Vitamin B2 +18.4%
Contains more Vitamin B3 +177.1%
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%
Equal in Vitamin E - 0.82
Equal in Vitamin B5 - 1.588

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Chickpea
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
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

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. 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.