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Pea raw vs. Crackers — In-Depth Nutrition Comparison

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Summary of differences between pea raw and crackers

  • Pea raw has more vitamin C and vitamin A; however, crackers are higher in vitamin K, iron, vitamin B2, phosphorus, vitamin E, and vitamin B3.
  • Pea raw covers your daily need for vitamin C, 44% more than crackers.
  • Pea raw has less saturated fat.

These are the specific foods used in this comparison Peas, green, raw and Crackers, standard snack-type, regular.

Infographic

Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 +83.3%
Contains more PotassiumPotassium +106.8%
Contains more CopperCopper +69.2%
Contains more ZincZinc +153.1%
Contains less SodiumSodium -99.3%
Contains more CalciumCalcium +380%
Contains more IronIron +174.1%
Contains more PhosphorusPhosphorus +129.6%
Contains more ManganeseManganese +19.8%
Contains more SeleniumSelenium +272.2%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 B6Vitamin B6 +168.3%
Contains more CholineCholine +195.8%
Contains more Vitamin EVitamin E +2230.8%
Contains more Vitamin B1Vitamin B1 +56.4%
Contains more Vitamin B2Vitamin B2 +245.5%
Contains more Vitamin B3Vitamin B3 +108.2%
Contains more Vitamin B5Vitamin B5 +301%
Contains more Vitamin KVitamin K +179.4%
Contains more FolateFolate +41.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 WaterWater +2411.5%
Contains more ProteinProtein +22.5%
Contains more FatsFats +6507.5%
Contains more CarbsCarbs +324.2%
Contains more OtherOther +186.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -98.7%
Contains more Mono. FatMonounsaturated fat +18622.9%
Contains more Poly. FatPolyunsaturated fat +6925.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more FructoseFructose +34.5%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +39.3%
Contains more GlucoseGlucose +291.7%
Contains more MaltoseMaltose +182.4%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea raw Crackers DV% diff.
Polyunsaturated fat 0.187g 13.137g 86%
Vitamin C 40mg 0mg 44%
Fats 0.4g 26.43g 40%
Vitamin K 24.8µg 69.3µg 37%
Iron 1.47mg 4.03mg 32%
Sodium 5mg 726mg 31%
Saturated fat 0.071g 5.562g 25%
Vitamin B2 0.132mg 0.456mg 25%
Calories 81kcal 510kcal 21%
Starch 49.69g 20%
Phosphorus 108mg 248mg 20%
Vitamin E 0.13mg 3.03mg 19%
Carbs 14.45g 61.3g 16%
Monounsaturated fat 0.035g 6.553g 16%
Vitamin B3 2.09mg 4.352mg 14%
Fiber 5.7g 2.3g 14%
Vitamin B1 0.266mg 0.416mg 13%
Calcium 25mg 120mg 10%
Selenium 1.8µg 6.7µg 9%
Vitamin B6 0.169mg 0.063mg 8%
Copper 0.176mg 0.104mg 8%
Zinc 1.24mg 0.49mg 7%
Folate 65µg 92µg 7%
Vitamin B5 0.104mg 0.417mg 6%
Potassium 244mg 118mg 4%
Magnesium 33mg 18mg 4%
Manganese 0.41mg 0.491mg 4%
Vitamin A 38µg 0µg 4%
Choline 28.4mg 9.6mg 3%
Protein 5.42g 6.64g 2%
Net carbs 8.75g 59g N/A
Sugar 5.67g 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.037mg 0.084mg 0%
Threonine 0.203mg 0.193mg 0%
Isoleucine 0.195mg 0.246mg 0%
Leucine 0.323mg 0.471mg 0%
Lysine 0.317mg 0.103mg 0%
Methionine 0.082mg 0.112mg 0%
Phenylalanine 0.2mg 0.331mg 0%
Valine 0.235mg 0.294mg 0%
Histidine 0.107mg 0.145mg 0%
Fructose 0.39g 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
Pea 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
35%
Pea raw
49%
Crackers
Minerals Daily Need Coverage Score
31%
Pea raw
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Pea raw
Pea raw is lower in Sugar (difference - 2.51g)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 721mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 5.491g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 9)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.