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Rye vs. Chickpea raw — In-Depth Nutrition Comparison

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How are Rye and Chickpea raw different?

  • Rye is richer in Selenium, Vitamin B3, and Fiber, while Chickpea raw is higher in Manganese, Folate, Copper, Iron, Vitamin B6, Vitamin B1, and Choline.
  • Chickpea raw covers your daily need of Manganese 814% more than Rye.

Rye grain and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw types were used in this article.

Infographic

Rye vs Chickpea raw 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.
Contains more Magnesium +39.2%
Contains more Phosphorus +31.7%
Contains less Sodium -91.7%
Contains more Selenium +∞%
Contains more Calcium +137.5%
Contains more Iron +63.9%
Contains more Potassium +40.8%
Contains more Copper +78.7%
Contains more Manganese +726.8%
Equal in Zinc - 2.76
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Contains more Magnesium +39.2%
Contains more Phosphorus +31.7%
Contains less Sodium -91.7%
Contains more Selenium +∞%
Contains more Calcium +137.5%
Contains more Iron +63.9%
Contains more Potassium +40.8%
Contains more Copper +78.7%
Contains more Manganese +726.8%
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" charts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +20.5%
Contains more Water +38%
Contains more Protein +98%
Contains more Fats +270.6%
Contains more Other +82.2%
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more Carbs +20.5%
Contains more Water +38%
Contains more Protein +98%
Contains more Fats +270.6%
Contains more Other +82.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -67.3%
Contains more Monounsaturated Fat +562%
Contains more Polyunsaturated fat +256.1%
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Contains less Saturated Fat -67.3%
Contains more Monounsaturated Fat +562%
Contains more Polyunsaturated fat +256.1%

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 raw
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 raw Opinion
Net carbs 60.76g 50.75g Rye
Protein 10.34g 20.47g Chickpea raw
Fats 1.63g 6.04g Chickpea raw
Carbs 75.86g 62.95g Rye
Calories 338kcal 378kcal Chickpea raw
Fructose 0.11g Rye
Sugar 0.98g 10.7g Rye
Fiber 15.1g 12.2g Rye
Calcium 24mg 57mg Chickpea raw
Iron 2.63mg 4.31mg Chickpea raw
Magnesium 110mg 79mg Rye
Phosphorus 332mg 252mg Rye
Potassium 510mg 718mg Chickpea raw
Sodium 2mg 24mg Rye
Zinc 2.65mg 2.76mg Chickpea raw
Copper 0.367mg 0.656mg Chickpea raw
Manganese 2.577mg 21.306mg Chickpea raw
Selenium 13.9µg 0µg Rye
Vitamin A 11IU 67IU Chickpea raw
Vitamin A RAE 1µg 3µg Chickpea raw
Vitamin E 0.85mg 0.82mg Rye
Vitamin C 0mg 4mg Chickpea raw
Vitamin B1 0.316mg 0.477mg Chickpea raw
Vitamin B2 0.251mg 0.212mg Rye
Vitamin B3 4.27mg 1.541mg Rye
Vitamin B5 1.456mg 1.588mg Chickpea raw
Vitamin B6 0.294mg 0.535mg Chickpea raw
Folate 38µg 557µg Chickpea raw
Vitamin K 5.9µg 9µg Chickpea raw
Tryptophan 0.108mg 0.2mg Chickpea raw
Threonine 0.289mg 0.766mg Chickpea raw
Isoleucine 0.208mg 0.882mg Chickpea raw
Leucine 0.563mg 1.465mg Chickpea raw
Lysine 0.286mg 1.377mg Chickpea raw
Methionine 0.153mg 0.27mg Chickpea raw
Phenylalanine 0.435mg 1.103mg Chickpea raw
Valine 0.317mg 0.865mg Chickpea raw
Histidine 0.189mg 0.566mg Chickpea raw
Saturated Fat 0.197g 0.603g Rye
Monounsaturated Fat 0.208g 1.377g Chickpea raw
Polyunsaturated fat 0.767g 2.731g Chickpea raw

Which food is preferable for your diet?

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

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
74%
Chickpea raw
Minerals Daily Need Coverage Score
98%
Rye
348%
Chickpea raw

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 raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw 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. Chickpea raw - 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.