rsync -cavin --info=name2 --no-perms --no-owner --no-group /local/data/path/ user@host:/remote/data/path/ | grep -e '<' -e '>'
grep finds difference markers in the output.-c for checksum generation.
-n for dry-run mode so rsync doesn't transmit files.
The backup is to physical media so that makes this scheme easy. Don't know if or how this could be applied to online backups.