Rye grain vs Split Peas: How Do They Compare?

Although rye grain and split peas belong to different food groups, while rye grain belong is a grain, and split peas 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 split peas, 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 split peas 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.

Split Peas

Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.

They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.

Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.

One of the main health benefits of split peas is their high protein content.

They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.

Split peas are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Split Peas are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Rye grain vs Split Peas 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 split peas.

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

Rye grain vs Split Peas 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 split peas for weight loss, rye grain is slightly lower in calories, with 338 calories per 100 grams, compared to 364 calories per 100 grams of split peas.

However, both rye grain and split peas 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 Split Peas Protein

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

Split Peas offer around 55% more protein than rye grain.

Split Peas have 23.1 grams of protein per 100 grams, while rye grain has 10.3 grams of protein per 100 grams.

Rye grain vs Split Peas 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 split peas.

The total amount of carbohydrates is around 19% higher in rye grain than in split peas. It have 75.9 grams per 100 grams, compared to 61.6 grams in split peas.

There’s less sugar in rye grain than in split peas, 67% precisely.

One handful of rye grain (28 grams) contains 0.3 grams of sugar, while the same amount of split peas contains 0.9 grams.

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

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

With 6.2 grams of fiber per portion, split peas are a better source of fiber than rye grain which offer 4.2 grams per portion.

Rye grain vs Split Peas Fats

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

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

Total fat in rye grain and split peas:

• Rye grain: 1.6 grams per 100 grams
• Split Peas: 3.9 per 100 grams

Speaking of saturated fats, rye grain is 50% lower in saturated fats.

Rye grain and split peas contain 0.2 grams and 0.4 grams of saturated fat per 100 grams, respectively.

Rye grain vs Split Peas Vitamins Content

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

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), and vitamin K.

However, split peas have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

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

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

Rye grain vs Split Peas 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 split peas comparison focuses on their mineral content.

Rye grain is a better source of calcium, copper, iron, phosphorus, potassium, sodium, and zinc than split peas.

On the other hand, split peas are a higher amount of magnesium, manganese, and selenium.

Rye grain and split peas contain the same amount of fluoride.

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

The Final Word

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

Both rye grain and split peas 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.