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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 from 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
4
:
6
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Sodium -96.9%
Contains more Manganese +61.1%
Contains more Selenium +67.5%
Contains more Calcium +87.5%
Contains more Iron +84.8%
Contains more Magnesium +50.9%
Contains more Potassium +65.9%
Contains more Copper +148.5%
Equal in Phosphorus - 318
Equal in Zinc - 2.81
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Chickpea flour (besan)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 183% 119% 137% 75% 9% 77% 304% 209% 46%
Contains less Sodium -96.9%
Contains more Manganese +61.1%
Contains more Selenium +67.5%
Contains more Calcium +87.5%
Contains more Iron +84.8%
Contains more Magnesium +50.9%
Contains more Potassium +65.9%
Contains more Copper +148.5%
Equal in Phosphorus - 318
Equal in Zinc - 2.81

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
:
5
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Vitamin B2 +136.8%
Contains more Vitamin B3 +142.3%
Contains more Vitamin B5 +140.3%
Contains more Vitamin A +272.7%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B6 +67.3%
Contains more Folate +1050%
Contains more Vitamin K +54.2%
Equal in Vitamin E - 0.83
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%
Chickpea flour (besan)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 0% 0% 122% 25% 34% 37% 114% 328% 0% 23%
Contains more Vitamin B2 +136.8%
Contains more Vitamin B3 +142.3%
Contains more Vitamin B5 +140.3%
Contains more Vitamin A +272.7%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B6 +67.3%
Contains more Folate +1050%
Contains more Vitamin K +54.2%
Equal in Vitamin E - 0.83

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
2
:
3
Chickpea flour (besan)
Chickpea flour (besan)
Contains more Carbs +31.2%
Contains more Protein +116.5%
Contains more Fats +310.4%
Contains more Other +79.6%
Equal in Water - 10.28
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Chickpea flour (besan)
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 Carbs +31.2%
Contains more Protein +116.5%
Contains more Fats +310.4%
Contains more Other +79.6%
Equal in Water - 10.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
1
:
2
Chickpea flour (besan)
Chickpea flour (besan)
Contains less Saturated Fat -71.6%
Contains more Monounsaturated Fat +623.1%
Contains more Polyunsaturated fat +288.9%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Chickpea flour (besan)
13% 29% 58%
Saturated Fat: 0.693 g
Monounsaturated Fat: 1.504 g
Polyunsaturated fat: 2.983 g
Contains less Saturated Fat -71.6%
Contains more Monounsaturated Fat +623.1%
Contains more Polyunsaturated fat +288.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rye Chickpea flour (besan)
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rye Chickpea flour (besan) Opinion
Net carbs 60.76g 47.02g Rye
Protein 10.34g 22.39g Chickpea flour (besan)
Fats 1.63g 6.69g Chickpea flour (besan)
Carbs 75.86g 57.82g Rye
Calories 338kcal 387kcal Chickpea flour (besan)
Fructose 0.11g Rye
Sugar 0.98g 10.85g Rye
Fiber 15.1g 10.8g Rye
Calcium 24mg 45mg Chickpea flour (besan)
Iron 2.63mg 4.86mg Chickpea flour (besan)
Magnesium 110mg 166mg Chickpea flour (besan)
Phosphorus 332mg 318mg Rye
Potassium 510mg 846mg Chickpea flour (besan)
Sodium 2mg 64mg Rye
Zinc 2.65mg 2.81mg Chickpea flour (besan)
Copper 0.367mg 0.912mg Chickpea flour (besan)
Manganese 2.577mg 1.6mg Rye
Selenium 13.9µg 8.3µg Rye
Vitamin A 11IU 41IU Chickpea flour (besan)
Vitamin A RAE 1µg 2µg Chickpea flour (besan)
Vitamin E 0.85mg 0.83mg Rye
Vitamin B1 0.316mg 0.486mg Chickpea flour (besan)
Vitamin B2 0.251mg 0.106mg Rye
Vitamin B3 4.27mg 1.762mg Rye
Vitamin B5 1.456mg 0.606mg Rye
Vitamin B6 0.294mg 0.492mg Chickpea flour (besan)
Folate 38µg 437µg Chickpea flour (besan)
Vitamin K 5.9µg 9.1µg Chickpea flour (besan)
Tryptophan 0.108mg Rye
Threonine 0.289mg Rye
Isoleucine 0.208mg Rye
Leucine 0.563mg Rye
Lysine 0.286mg Rye
Methionine 0.153mg Rye
Phenylalanine 0.435mg Rye
Valine 0.317mg Rye
Histidine 0.189mg Rye
Saturated Fat 0.197g 0.693g Rye
Monounsaturated Fat 0.208g 1.504g Chickpea flour (besan)
Polyunsaturated fat 0.767g 2.983g Chickpea flour (besan)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Chickpea flour (besan)
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
58%
Chickpea flour (besan)
Minerals Daily Need Coverage Score
98%
Rye
117%
Chickpea flour (besan)

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 9.87g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.496g)
Which food is lower in glycemic index?
Chickpea flour (besan)
Chickpea flour (besan) is lower in glycemic index (difference - 34)
Which food is cheaper?
Chickpea flour (besan)
Chickpea flour (besan) is cheaper (difference - $0.4)
Which food is richer in minerals?
Chickpea flour (besan)
Chickpea flour (besan) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.