Chickpeas vs. Rye — In-Depth Nutrition Comparison

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How are chickpeas and rye different?

Chickpeas are higher in folate; however, rye is richer in manganese, fiber, phosphorus, vitamin B5, vitamin B3, selenium, vitamin B1, magnesium, and vitamin B2.
Daily need coverage for manganese for rye is 67% higher.
Chickpeas contain 5 times more folate than rye. While chickpeas contain 172µg of folate, rye contains only 38µg.

Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Rye grain 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.

Chickpeas

Rye

Contains more CalciumCalcium

+104.2%

Contains more MagnesiumMagnesium	+129.2%
Contains more PotassiumPotassium	+75.3%
Contains more ZincZinc	+73.2%
Contains more PhosphorusPhosphorus	+97.6%
Contains less SodiumSodium	-71.4%
Contains more ManganeseManganese	+150.2%
Contains more SeleniumSelenium	+275.7%

~equal in Iron ~2.63mg

~equal in Copper ~0.367mg

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.

Chickpeas

Rye

Contains more Vitamin CVitamin C	+∞%
Contains more FolateFolate	+352.6%

Contains more Vitamin EVitamin E	+142.9%
Contains more Vitamin B1Vitamin B1	+172.4%
Contains more Vitamin B2Vitamin B2	+298.4%
Contains more Vitamin B3Vitamin B3	+711.8%
Contains more Vitamin B5Vitamin B5	+409.1%
Contains more Vitamin B6Vitamin B6	+111.5%
Contains more Vitamin KVitamin K	+47.5%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~1µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.03mg	2.577mg	67%
Folate	172µg	38µg	34%
Fiber	7.6g	15.1g	30%
Phosphorus	168mg	332mg	23%
Vitamin B3	0.526mg	4.27mg	23%
Vitamin B5	0.286mg	1.456mg	23%
Selenium	3.7µg	13.9µg	19%
Vitamin B1	0.116mg	0.316mg	17%
Carbs	27.42g	75.86g	16%
Magnesium	48mg	110mg	15%
Vitamin B2	0.063mg	0.251mg	14%
Vitamin B6	0.139mg	0.294mg	12%
Zinc	1.53mg	2.65mg	10%
Calories	164kcal	338kcal	9%
Potassium	291mg	510mg	6%
Protein	8.86g	10.34g	3%
Calcium	49mg	24mg	3%
Iron	2.89mg	2.63mg	3%
Vitamin E	0.35mg	0.85mg	3%
Polyunsaturated fat	1.156g	0.767g	3%
Copper	0.352mg	0.367mg	2%
Vitamin K	4µg	5.9µg	2%
Choline	42.8mg	30.4mg	2%
Fats	2.59g	1.63g	1%
Vitamin C	1.3mg	0mg	1%
Monounsaturated fat	0.583g	0.208g	1%
Protein per 100 calories	5.4g	3.1g	N/A
Calories per 10 g protein	185kcal	327kcal	N/A
Weight per 100 calories	61g	30g	N/A
Unsaturated / Saturated Fat ratio	6.5	4.9	N/A
Net carbs	19.82g	60.76g	N/A
Sugar	4.8g	0.98g	N/A
Sodium	7mg	2mg	0%
Vitamin A	1µg	1µg	0%
Saturated fat	0.269g	0.197g	0%
Tryptophan	0.085mg	0.108mg	0%
Threonine	0.329mg	0.289mg	0%
Isoleucine	0.38mg	0.208mg	0%
Leucine	0.631mg	0.563mg	0%
Lysine	0.593mg	0.286mg	0%
Methionine	0.116mg	0.153mg	0%
Phenylalanine	0.475mg	0.435mg	0%
Valine	0.372mg	0.317mg	0%
Histidine	0.244mg	0.189mg	0%
Fructose		0.11g	0%