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  6. Rye vs. Chickpea flour (besan)

Rye vs. Chickpea flour (besan) — In-Depth Nutrition Comparison

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How are rye and chickpea flour (besan) different?

  • Rye is higher in manganese, fiber, vitamin B5, and vitamin B3; however, chickpea flour (besan) is richer in folate, copper, iron, vitamin B6, vitamin B1, and magnesium.
  • Daily need coverage for folate for chickpea flour (besan) is 100% higher.
  • Rye contains 2 times more vitamin B3 than chickpea flour (besan). While rye contains 4.27mg of vitamin B3, chickpea flour (besan) contains only 1.762mg.

Rye grain and Chickpea flour (besan) are the varieties used in this article.

Infographic

Rye vs Chickpea flour (besan) 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 119% 14% 75% 182% 304% 77% 136% 8.3% 209% 45%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +61.1%
Contains more SeleniumSelenium +67.5%
Contains more MagnesiumMagnesium +50.9%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +84.8%
Contains more CopperCopper +148.5%
~equal in Zinc ~2.81mg
~equal in Phosphorus ~318mg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 17% 0% 122% 24% 33% 36% 114% 0% 23% 328% 0%
Contains more Vitamin B2Vitamin B2 +136.8%
Contains more Vitamin B3Vitamin B3 +142.3%
Contains more Vitamin B5Vitamin B5 +140.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B1Vitamin B1 +53.8%
Contains more Vitamin B6Vitamin B6 +67.3%
Contains more Vitamin KVitamin K +54.2%
Contains more FolateFolate +1050%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.83mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye Chickpea flour (besan) DV% diff.
Folate 38µg 437µg 100%
Copper 0.367mg 0.912mg 61%
Manganese 2.577mg 1.6mg 42%
Iron 2.63mg 4.86mg 28%
Protein 10.34g 22.39g 24%
Vitamin B5 1.456mg 0.606mg 17%
Fiber 15.1g 10.8g 17%
Vitamin B3 4.27mg 1.762mg 16%
Vitamin B6 0.294mg 0.492mg 15%
Polyunsaturated fat 0.767g 2.983g 15%
Vitamin B1 0.316mg 0.486mg 14%
Magnesium 110mg 166mg 13%
Vitamin B2 0.251mg 0.106mg 11%
Potassium 510mg 846mg 10%
Selenium 13.9µg 8.3µg 10%
Fats 1.63g 6.69g 8%
Choline 30.4mg 6%
Carbs 75.86g 57.82g 6%
Monounsaturated fat 0.208g 1.504g 3%
Sodium 2mg 64mg 3%
Vitamin K 5.9µg 9.1µg 3%
Saturated fat 0.197g 0.693g 2%
Calories 338kcal 387kcal 2%
Phosphorus 332mg 318mg 2%
Calcium 24mg 45mg 2%
Zinc 2.65mg 2.81mg 1%
Net carbs 60.76g 47.02g N/A
Sugar 0.98g 10.85g N/A
Vitamin E 0.85mg 0.83mg 0%
Vitamin A 1µg 2µg 0%
Tryptophan 0.108mg 0%
Threonine 0.289mg 0%
Isoleucine 0.208mg 0%
Leucine 0.563mg 0%
Lysine 0.286mg 0%
Methionine 0.153mg 0%
Phenylalanine 0.435mg 0%
Valine 0.317mg 0%
Histidine 0.189mg 0%
Fructose 0.11g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
22% 7% 58% 10% 3%
Protein: 22.39 g
Fats: 6.69 g
Carbs: 57.82 g
Water: 10.28 g
Other: 2.82 g
Contains more CarbsCarbs +31.2%
Contains more ProteinProtein +116.5%
Contains more FatsFats +310.4%
Contains more OtherOther +79.6%
~equal in Water ~10.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
13% 29% 58%
Saturated fat: Sat. Fat 0.693 g
Monounsaturated fat: Mono. Fat 1.504 g
Polyunsaturated fat: Poly. Fat 2.983 g
Contains less Sat. FatSaturated fat -71.6%
Contains more Mono. FatMonounsaturated fat +623.1%
Contains more Poly. FatPolyunsaturated fat +288.9%

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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. Chickpea flour (besan) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/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.