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  6. Chickpea raw vs. Crackers

Chickpea raw vs. Crackers — In-Depth Nutrition Comparison

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A recap on differences between chickpea raw and crackers

  • Chickpea raw is higher in manganese, folate, copper, fiber, vitamin B6, vitamin B5, and zinc, yet crackers are higher in vitamin K.
  • Chickpea raw covers your daily manganese needs 905% more than crackers.
  • Chickpea raw contains 8 times more vitamin B6 than crackers. While chickpea raw contains 0.535mg of vitamin B6, crackers contain only 0.063mg.
  • The amount of saturated fat in chickpea raw is lower.
  • The glycemic index of 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 Crackers 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +338.9%
Contains more PotassiumPotassium +508.5%
Contains more CopperCopper +530.8%
Contains more ZincZinc +463.3%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +4239.3%
Contains more CalciumCalcium +110.5%
Contains more SeleniumSelenium +∞%
~equal in Iron ~4.03mg
~equal in Phosphorus ~248mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +14.7%
Contains more Vitamin B5Vitamin B5 +280.8%
Contains more Vitamin B6Vitamin B6 +749.2%
Contains more FolateFolate +505.4%
Contains more CholineCholine +934.4%
Contains more Vitamin EVitamin E +269.5%
Contains more Vitamin B2Vitamin B2 +115.1%
Contains more Vitamin B3Vitamin B3 +182.4%
Contains more Vitamin KVitamin K +670%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +208.3%
Contains more WaterWater +144.6%
Contains more OtherOther +14.9%
Contains more FatsFats +337.6%
~equal in Carbs ~61.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +375.9%
Contains more Poly. FatPolyunsaturated 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 Crackers
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 Crackers DV% diff.
Manganese 21.306mg 0.491mg 905%
Folate 557µg 92µg 116%
Polyunsaturated fat 2.731g 13.137g 69%
Copper 0.656mg 0.104mg 61%
Vitamin K 9µg 69.3µg 50%
Fiber 12.2g 2.3g 40%
Vitamin B6 0.535mg 0.063mg 36%
Fats 6.04g 26.43g 31%
Sodium 24mg 726mg 31%
Protein 20.47g 6.64g 28%
Saturated fat 0.603g 5.562g 23%
Vitamin B5 1.588mg 0.417mg 23%
Zinc 2.76mg 0.49mg 21%
Starch 49.69g 20%
Vitamin B2 0.212mg 0.456mg 19%
Potassium 718mg 118mg 18%
Vitamin B3 1.541mg 4.352mg 18%
Choline 99.3mg 9.6mg 16%
Magnesium 79mg 18mg 15%
Vitamin E 0.82mg 3.03mg 15%
Monounsaturated fat 1.377g 6.553g 13%
Selenium 0µg 6.7µg 12%
Calories 378kcal 510kcal 7%
Calcium 57mg 120mg 6%
Vitamin B1 0.477mg 0.416mg 5%
Vitamin C 4mg 0mg 4%
Iron 4.31mg 4.03mg 3%
Phosphorus 252mg 248mg 1%
Carbs 62.95g 61.3g 1%
Net carbs 50.75g 59g N/A
Sugar 10.7g 8.18g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0g 1.076g N/A
Tryptophan 0.2mg 0.084mg 0%
Threonine 0.766mg 0.193mg 0%
Isoleucine 0.882mg 0.246mg 0%
Leucine 1.465mg 0.471mg 0%
Lysine 1.377mg 0.103mg 0%
Methionine 0.27mg 0.112mg 0%
Phenylalanine 1.103mg 0.331mg 0%
Valine 0.865mg 0.294mg 0%
Histidine 0.566mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chickpea raw Crackers
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
72%
Chickpea raw
49%
Crackers
Minerals Daily Need Coverage Score
348%
Chickpea raw
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Crackers
Crackers 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. Crackers - 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.