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.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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 | +272.7% |
| 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.34 g
Fats:
1.63 g
Carbs:
75.86 g
Water:
10.6 g
Other:
1.57 g
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
Saturated Fat:
Sat. Fat
0.197 g
Monounsaturated Fat:
Mono. Fat
0.208 g
Polyunsaturated fat:
Poly. Fat
0.767 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 338kcal | 387kcal |
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| Protein | 10.34g | 22.39g |
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| Fats | 1.63g | 6.69g |
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| Net carbs | 60.76g | 47.02g |
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| Carbs | 75.86g | 57.82g |
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| Magnesium | 110mg | 166mg |
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| Calcium | 24mg | 45mg |
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| Potassium | 510mg | 846mg |
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| Iron | 2.63mg | 4.86mg |
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| Sugar | 0.98g | 10.85g |
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| Fiber | 15.1g | 10.8g |
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| Copper | 0.367mg | 0.912mg |
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| Zinc | 2.65mg | 2.81mg |
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| Phosphorus | 332mg | 318mg |
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| Sodium | 2mg | 64mg |
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| Vitamin A | 11IU | 41IU |
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| Vitamin A | 1µg | 2µg |
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| Vitamin E | 0.85mg | 0.83mg |
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| Manganese | 2.577mg | 1.6mg |
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| Selenium | 13.9µg | 8.3µg |
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| Vitamin B1 | 0.316mg | 0.486mg |
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| Vitamin B2 | 0.251mg | 0.106mg |
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| Vitamin B3 | 4.27mg | 1.762mg |
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| Vitamin B5 | 1.456mg | 0.606mg |
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| Vitamin B6 | 0.294mg | 0.492mg |
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| Vitamin K | 5.9µg | 9.1µg |
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| Folate | 38µg | 437µg |
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| Choline | 30.4mg |
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| Saturated Fat | 0.197g | 0.693g |
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| Monounsaturated Fat | 0.208g | 1.504g |
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| Polyunsaturated fat | 0.767g | 2.983g |
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| Tryptophan | 0.108mg |
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| Threonine | 0.289mg |
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| Isoleucine | 0.208mg |
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| Leucine | 0.563mg |
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| Lysine | 0.286mg |
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| Methionine | 0.153mg |
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| Phenylalanine | 0.435mg |
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| Valine | 0.317mg |
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| Histidine | 0.189mg |
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| Fructose | 0.11g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
54%
Minerals Daily Need Coverage Score
98%
117%
Comparison summary
Which food is lower in Sugar?
Rye is lower in Sugar (difference - 9.87g)
Which food contains less Sodium?
Rye contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Rye is lower in Saturated Fat (difference - 0.496g)
Which food is lower in glycemic index?
Chickpea flour (besan) is lower in glycemic index (difference - 34)
Which food is cheaper?
Chickpea flour (besan) is cheaper (difference - $0.4)
Which food is richer in minerals?
Chickpea flour (besan) is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.