Rye vs. Chickpeas — In-Depth Nutrition Comparison

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How are rye and chickpeas different?

Rye is higher in manganese, fiber, phosphorus, vitamin B5, vitamin B3, selenium, vitamin B1, magnesium, and vitamin B2; however, chickpeas are richer in folate.
Daily need coverage for manganese for rye is 67% higher.
Rye contains 8 times more vitamin B3 than chickpeas. While rye contains 4.27mg of vitamin B3, chickpeas contain only 0.526mg.

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

Rye

Chickpeas

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%

Contains more CalciumCalcium

+104.2%

~equal in Iron ~2.89mg

~equal in Copper ~0.352mg

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

Chickpeas

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%

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

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