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  6. Chickpea raw vs. Cracker

Chickpea raw vs. Cracker — In-Depth Nutrition Comparison

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A recap on differences between Chickpea raw and Cracker

  • Chickpea raw is higher in Manganese, Folate, Copper, Fiber, Vitamin B6, Vitamin B5, and Zinc, yet Cracker is higher in Vitamin K.
  • Chickpea raw covers your daily Manganese needs 905% more than Cracker.
  • Chickpea raw contains 8 times more Vitamin B6 than Cracker. While Chickpea raw contains 0.535mg of Vitamin B6, Cracker contains only 0.063mg.
  • The amount of Saturated Fat in Chickpea raw is lower.

Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Crackers, standard snack-type, regular.

Infographic

Chickpea raw vs Cracker infographic
Infographic link

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.
Chickpea raw
Chickpea raw
8
:
2
Cracker
Cracker
Contains more Magnesium +338.9%
Contains more Potassium +508.5%
Contains less Sodium -96.7%
Contains more Zinc +463.3%
Contains more Copper +530.8%
Contains more Manganese +4239.3%
Contains more Calcium +110.5%
Contains more Selenium +∞%
Equal in Iron - 4.03
Equal in Phosphorus - 248
Chickpea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 162% 57% 108% 64% 4% 76% 219% 2780% 0%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Magnesium +338.9%
Contains more Potassium +508.5%
Contains less Sodium -96.7%
Contains more Zinc +463.3%
Contains more Copper +530.8%
Contains more Manganese +4239.3%
Contains more Calcium +110.5%
Contains more Selenium +∞%
Equal in Iron - 4.03
Equal in Phosphorus - 248

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.
Chickpea raw
Chickpea raw
6
:
4
Cracker
Cracker
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.7%
Contains more Vitamin B5 +280.8%
Contains more Vitamin B6 +749.2%
Contains more Folate +505.4%
Contains more Vitamin E +269.5%
Contains more Vitamin B2 +115.1%
Contains more Vitamin B3 +182.4%
Contains more Vitamin K +670%
Chickpea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 17% 0% 14% 120% 49% 29% 96% 124% 418% 0% 23%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.7%
Contains more Vitamin B5 +280.8%
Contains more Vitamin B6 +749.2%
Contains more Folate +505.4%
Contains more Vitamin E +269.5%
Contains more Vitamin B2 +115.1%
Contains more Vitamin B3 +182.4%
Contains more Vitamin K +670%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chickpea raw
Chickpea raw
4
:
1
Cracker
Cracker
Contains more Protein +208.3%
Contains more Water +144.6%
Contains more Other +14.9%
Contains more Fats +337.6%
Equal in Carbs - 61.3
Chickpea raw
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Cracker
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more Protein +208.3%
Contains more Water +144.6%
Contains more Other +14.9%
Contains more Fats +337.6%
Equal in Carbs - 61.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chickpea raw
Chickpea raw
1
:
2
Cracker
Cracker
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +375.9%
Contains more Polyunsaturated fat +381%
Chickpea raw
13% 29% 58%
Saturated Fat: 0.603 g
Monounsaturated Fat: 1.377 g
Polyunsaturated fat: 2.731 g
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -89.2%
Contains more Monounsaturated Fat +375.9%
Contains more Polyunsaturated fat +381%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chickpea raw Cracker
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chickpea raw Cracker Opinion
Net carbs 50.75g 59g Cracker
Protein 20.47g 6.64g Chickpea raw
Fats 6.04g 26.43g Cracker
Carbs 62.95g 61.3g Chickpea raw
Calories 378kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 10.7g 8.18g Cracker
Fiber 12.2g 2.3g Chickpea raw
Calcium 57mg 120mg Cracker
Iron 4.31mg 4.03mg Chickpea raw
Magnesium 79mg 18mg Chickpea raw
Phosphorus 252mg 248mg Chickpea raw
Potassium 718mg 118mg Chickpea raw
Sodium 24mg 726mg Chickpea raw
Zinc 2.76mg 0.49mg Chickpea raw
Copper 0.656mg 0.104mg Chickpea raw
Manganese 21.306mg 0.491mg Chickpea raw
Selenium 0µg 6.7µg Cracker
Vitamin A 67IU 0IU Chickpea raw
Vitamin A RAE 3µg 0µg Chickpea raw
Vitamin E 0.82mg 3.03mg Cracker
Vitamin C 4mg 0mg Chickpea raw
Vitamin B1 0.477mg 0.416mg Chickpea raw
Vitamin B2 0.212mg 0.456mg Cracker
Vitamin B3 1.541mg 4.352mg Cracker
Vitamin B5 1.588mg 0.417mg Chickpea raw
Vitamin B6 0.535mg 0.063mg Chickpea raw
Folate 557µg 92µg Chickpea raw
Vitamin K 9µg 69.3µg Cracker
Tryptophan 0.2mg 0.084mg Chickpea raw
Threonine 0.766mg 0.193mg Chickpea raw
Isoleucine 0.882mg 0.246mg Chickpea raw
Leucine 1.465mg 0.471mg Chickpea raw
Lysine 1.377mg 0.103mg Chickpea raw
Methionine 0.27mg 0.112mg Chickpea raw
Phenylalanine 1.103mg 0.331mg Chickpea raw
Valine 0.865mg 0.294mg Chickpea raw
Histidine 0.566mg 0.145mg Chickpea raw
Trans Fat 0g 1.076g Chickpea raw
Saturated Fat 0.603g 5.562g Chickpea raw
Monounsaturated Fat 1.377g 6.553g Cracker
Polyunsaturated fat 2.731g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Cracker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
74%
Chickpea raw
53%
Cracker
Minerals Daily Need Coverage Score
348%
Chickpea raw
56%
Cracker

Comparison summary

Which food is lower in Sugar?
Cracker
Cracker is lower in Sugar (difference - 2.52g)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 702mg)
Which food is lower in Saturated Fat?
Chickpea raw
Chickpea raw is lower in Saturated Fat (difference - 4.959g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Chickpea raw
Chickpea raw is cheaper (difference - $1.4)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/nutrients
  2. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.