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  6. Crackers vs. Black gram

Crackers vs. Black gram — In-Depth Nutrition Comparison

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Important differences between crackers and black gram

  • Crackers have less copper, fiber, magnesium, manganese, iron, folate, zinc, and potassium.
  • Black gram's daily need coverage for copper is 97% more.
  • Crackers have 49 times more saturated fat than black gram. Crackers have 5.562g of saturated fat, while black gram has 0.114g.
  • Crackers have a higher glycemic index than black gram.

The food varieties used in the comparison are Crackers, standard snack-type, regular and Mungo beans, mature seeds, raw.

Infographic

Crackers vs Black gram 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +1383.3%
Contains more CalciumCalcium +15%
Contains more PotassiumPotassium +733.1%
Contains more IronIron +87.8%
Contains more CopperCopper +843.3%
Contains more ZincZinc +583.7%
Contains more PhosphorusPhosphorus +52.8%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +211%
Contains more SeleniumSelenium +22.4%

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +52.4%
Contains more Vitamin B2Vitamin B2 +79.5%
Contains more Vitamin B3Vitamin B3 +200.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +117.3%
Contains more Vitamin B6Vitamin B6 +346%
Contains more FolateFolate +134.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Black gram DV% diff.
Copper 0.104mg 0.981mg 97%
Polyunsaturated fat 13.137g 1.071g 80%
Fiber 2.3g 18.3g 64%
Magnesium 18mg 267mg 59%
Vitamin K 69.3µg 58%
Manganese 0.491mg 1.527mg 45%
Iron 4.03mg 7.57mg 44%
Fats 26.43g 1.64g 38%
Protein 6.64g 25.21g 37%
Folate 92µg 216µg 31%
Sodium 726mg 38mg 30%
Zinc 0.49mg 3.35mg 26%
Saturated fat 5.562g 0.114g 25%
Potassium 118mg 983mg 25%
Vitamin E 3.03mg 20%
Starch 49.69g 20%
Phosphorus 248mg 379mg 19%
Vitamin B3 4.352mg 1.447mg 18%
Vitamin B6 0.063mg 0.281mg 17%
Monounsaturated fat 6.553g 0.085g 16%
Vitamin B2 0.456mg 0.254mg 16%
Vitamin B1 0.416mg 0.273mg 12%
Vitamin B5 0.417mg 0.906mg 10%
Calories 510kcal 341kcal 8%
Selenium 6.7µg 8.2µg 3%
Choline 9.6mg 2%
Calcium 120mg 138mg 2%
Carbs 61.3g 58.99g 1%
Net carbs 59g 40.69g N/A
Sugar 8.18g N/A
Vitamin A 0µg 1µg 0%
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.263mg 0%
Threonine 0.193mg 0.875mg 0%
Isoleucine 0.246mg 1.287mg 0%
Leucine 0.471mg 2.089mg 0%
Lysine 0.103mg 1.674mg 0%
Methionine 0.112mg 0.367mg 0%
Phenylalanine 0.331mg 1.473mg 0%
Valine 0.294mg 1.416mg 0%
Histidine 0.145mg 0.706mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +1511.6%
Contains more ProteinProtein +279.7%
Contains more WaterWater +243.9%
Contains more OtherOther +34.9%
~equal in Carbs ~58.99g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +7609.4%
Contains more Poly. FatPolyunsaturated fat +1126.6%
Contains less Sat. FatSaturated fat -98%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.