Rye grain vs Chickpeas: How To Choose?

Although rye grain and chickpeas belong to different food groups, while rye grain belong is a grain, and chickpeas belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares rye grain and chickpeas, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how rye grain and chickpeas compare specifically.

Rye grain

Rye grain (Secale cereale) is a cereal grain that is closely related to wheat and barley.

It is a good source of dietary fibers, vitamins, minerals, and antioxidants, including B vitamins like niacin and folate, as well as minerals like iron, zinc, and magnesium.

The high fiber content of rye grain has been linked to improved digestion, weight management, and lower cholesterol levels. It also contains a unique type of dietary fiber called arabinoxylan, which has been shown to have a prebiotic effect on gut health.

Rye grain is commonly used in bread making and traditional dishes such as rye porridge and crisp bread. It can also be milled into flour and used in baking or cooked and eaten as a side dish.

Rye grain is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin E, and Vitamin K.

Chickpeas

Chickpeas (Cicer arietinum) are a type of legume that are native to the Middle East and Mediterranean region.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content and their versatility in cooking.

Chickpeas can be enjoyed in a variety of dishes, including hummus, falafel, and curry, and can also be ground into flour and used in baked goods such as bread and cookies.

Chickpea pasta is also available.

In addition to being a tasty and nutritious food, chickpeas have been shown to have a number of potential health benefits.

They are a good source of antioxidants, and have been linked to lower levels of cholesterol and improved blood sugar control.

Chickpeas are also a good source of several important minerals, including iron, zinc, and magnesium, all important nutrients for vegans.

Chickpeas are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, Vitamin E, and Vitamin K.

Rye grain vs Chickpeas Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing rye grain vs chickpeas.

This comparison will start by comparing the caloric value of rye grain and chickpeas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Rye grain vs Chickpeas Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing rye grain vs chickpeas for weight loss, rye grain is slightly lower in calories, with 338 calories per 100 grams, compared to 378 calories per 100 grams of chickpeas.

However, both rye grain and chickpeas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Rye grain vs Chickpeas Protein

Legumes and most legume products, including rye grain and chickpeas, are important sources of plant-based protein.

Chickpeas offer around 50% more protein than rye grain.

Chickpeas have 20.5 grams of protein per 100 grams, while rye grain has 10.3 grams of protein per 100 grams.

Rye grain vs Chickpeas Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in rye grain and chickpeas.

The total amount of carbohydrates is around 17% higher in rye grain than in chickpeas. It have 75.9 grams per 100 grams, compared to 63 grams in chickpeas.

There’s less sugar in rye grain than in chickpeas, 90% precisely.

One handful of rye grain (28 grams) contains 0.3 grams of sugar, while the same amount of chickpeas contains 3 grams.

Lastly, let’s take a look at the dietary fiber in rye grain and chickpeas.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 4.2 grams of fiber per portion, rye grain is a better source of fiber than chickpeas which rye grain offers 3.4 grams per portion.

Rye grain vs Chickpeas Fats

Like most other grains and legumes, with the exception of lupins and peanuts, rye grain and chickpeas are low in fat.

Fats in rye grain and chickpeas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in rye grain and chickpeas:

• Rye grain: 1.6 grams per 100 grams
• Chickpeas: 6 per 100 grams

Speaking of saturated fats, rye grain is 67% lower in saturated fats.

Rye grain and chickpeas contain 0.2 grams and 0.6 grams of saturated fat per 100 grams, respectively.

Rye grain vs Chickpeas Vitamins Content

This section will discuss the vitamin content of rye grain and chickpeas.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Rye grain has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, chickpeas have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin E.

Rye grain and chickpeas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins rye grain and chickpeas contain side by side, so you can easily compare them.

Rye grain vs Chickpeas Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the rye grain and chickpeas comparison focuses on their mineral content.

Rye grain is a better source of calcium, copper, fluoride, iron, manganese, potassium, sodium, and zinc than chickpeas.

On the other hand, chickpeas are a higher amount of magnesium, phosphorus, and selenium.

Check out the table below to learn how rye grain and chickpeas compare when it comes to mineral content.

The Final Word

Rye grain and chickpeas are highly nutritious and a great addition to a plant-based diet.

Both rye grain and chickpeas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.