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Wafer vs. Chickpea raw — In-Depth Nutrition Comparison

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Summary of differences between wafer and chickpea raw

  • Wafer has less manganese, folate, vitamin B6, fiber, vitamin B5, vitamin B1, copper, and phosphorus than chickpea raw.
  • Chickpea raw covers your daily need for manganese, 896% more than wafer.
  • Wafer has 24 times more sodium than chickpea raw. While wafer has 580mg of sodium, chickpea raw has only 24mg.
  • The glycemic index of wafer is higher.

These are the specific foods used in this comparison Cookies, chocolate wafers and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Wafer vs Chickpea raw 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.
Wafer
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +49.1%
Contains more CalciumCalcium +83.9%
Contains more PotassiumPotassium +241.9%
Contains more CopperCopper +41.7%
Contains more ZincZinc +153.2%
Contains more PhosphorusPhosphorus +90.9%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +2961.2%
~equal in Iron ~4.31mg

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.
Wafer
3
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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%
Contains more Vitamin B2Vitamin B2 +25.5%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +13.9%
Contains more Vitamin B1Vitamin B1 +135%
Contains more Vitamin B5Vitamin B5 +316.8%
Contains more Vitamin B6Vitamin B6 +949%
Contains more Vitamin KVitamin K +275%
Contains more FolateFolate +1085.1%
Contains more CholineCholine +594.4%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
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
Contains more FatsFats +135.1%
Contains more CarbsCarbs +15.5%
Contains more ProteinProtein +210.2%
Contains more WaterWater +70.7%
Contains more OtherOther +43%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains more Mono. FatMonounsaturated fat +253.3%
Contains more Poly. FatPolyunsaturated fat +52.1%
Contains less Sat. FatSaturated fat -85.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Chickpea raw DV% diff.
Manganese 0.696mg 21.306mg 896%
Folate 47µg 557µg 128%
Vitamin B6 0.051mg 0.535mg 37%
Fiber 3.4g 12.2g 35%
Protein 6.6g 20.47g 28%
Vitamin B5 0.381mg 1.588mg 24%
Sodium 580mg 24mg 24%
Vitamin B1 0.203mg 0.477mg 23%
Copper 0.463mg 0.656mg 21%
Phosphorus 132mg 252mg 17%
Saturated fat 4.241g 0.603g 17%
Potassium 210mg 718mg 15%
Choline 14.3mg 99.3mg 15%
Zinc 1.09mg 2.76mg 15%
Fats 14.2g 6.04g 13%
Selenium 5.7µg 0µg 10%
Polyunsaturated fat 4.153g 2.731g 9%
Monounsaturated fat 4.865g 1.377g 9%
Vitamin B3 2.858mg 1.541mg 8%
Vitamin K 2.4µg 9µg 6%
Magnesium 53mg 79mg 6%
Iron 4.01mg 4.31mg 4%
Vitamin C 0mg 4mg 4%
Vitamin B12 0.09µg 0µg 4%
Vitamin B2 0.266mg 0.212mg 4%
Caffeine 10mg 0mg 3%
Calories 433kcal 378kcal 3%
Calcium 31mg 57mg 3%
Carbs 72.7g 62.95g 3%
Vitamin E 0.72mg 0.82mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 50.75g N/A
Sugar 37.43g 10.7g N/A
Vitamin A 3µg 3µg 0%
Tryptophan 0.096mg 0.2mg 0%
Threonine 0.22mg 0.766mg 0%
Isoleucine 0.261mg 0.882mg 0%
Leucine 0.447mg 1.465mg 0%
Lysine 0.281mg 1.377mg 0%
Methionine 0.105mg 0.27mg 0%
Phenylalanine 0.308mg 1.103mg 0%
Valine 0.323mg 0.865mg 0%
Histidine 0.128mg 0.566mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Chickpea raw
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
21%
Wafer
72%
Chickpea raw
Minerals Daily Need Coverage Score
65%
Wafer
348%
Chickpea raw

Comparison summary

Which food is cheaper?
Wafer
Wafer is cheaper (difference - $1)
Which food is lower in Cholesterol?
Chickpea raw
Chickpea raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Chickpea raw
Chickpea raw is lower in Sugar (difference - 26.73g)
Which food contains less Sodium?
Chickpea raw
Chickpea raw contains less Sodium (difference - 556mg)
Which food is lower in Saturated fat?
Chickpea raw
Chickpea raw is lower in Saturated fat (difference - 3.638g)
Which food is lower in glycemic index?
Chickpea raw
Chickpea raw is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food is richer in vitamins?
Chickpea raw
Chickpea raw is relatively richer in vitamins

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.