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  6. Chickpea raw vs. Spinach raw

Chickpea raw vs. Spinach raw — In-Depth Nutrition Comparison

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Summary of differences between chickpea raw and spinach raw

  • Chickpea raw has more manganese, folate, copper, fiber, vitamin B1, vitamin B5, and phosphorus; however, spinach raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chickpea raw covers your daily need for manganese, 887% more than spinach raw.
  • Chickpea raw has 24 times more vitamin B5 than spinach raw. While chickpea raw has 1.588mg of vitamin B5, spinach raw has only 0.065mg.

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

Infographic

Chickpea raw vs Spinach 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.
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PotassiumPotassium +28.7%
Contains more IronIron +59%
Contains more CopperCopper +404.6%
Contains more ZincZinc +420.8%
Contains more PhosphorusPhosphorus +414.3%
Contains less SodiumSodium -69.6%
Contains more ManganeseManganese +2275.3%
Contains more CalciumCalcium +73.7%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~79mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +511.5%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B3Vitamin B3 +112.8%
Contains more Vitamin B5Vitamin B5 +2343.1%
Contains more Vitamin B6Vitamin B6 +174.4%
Contains more FolateFolate +187.1%
Contains more CholineCholine +414.5%
Contains more Vitamin CVitamin C +602.5%
Contains more Vitamin AVitamin A +15533.3%
Contains more Vitamin EVitamin E +147.6%
Contains more Vitamin KVitamin K +5265.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chickpea raw Spinach raw DV% diff.
Manganese 21.306mg 0.897mg 887%
Vitamin K 9µg 482.9µg 395%
Folate 557µg 194µg 91%
Copper 0.656mg 0.13mg 58%
Vitamin A 3µg 469µg 52%
Fiber 12.2g 2.2g 40%
Protein 20.47g 2.86g 35%
Vitamin B1 0.477mg 0.078mg 33%
Vitamin B5 1.588mg 0.065mg 30%
Phosphorus 252mg 49mg 29%
Vitamin C 4mg 28.1mg 27%
Vitamin B6 0.535mg 0.195mg 26%
Carbs 62.95g 3.63g 20%
Iron 4.31mg 2.71mg 20%
Zinc 2.76mg 0.53mg 20%
Calories 378kcal 23kcal 18%
Polyunsaturated fat 2.731g 0.165g 17%
Choline 99.3mg 19.3mg 15%
Fats 6.04g 0.39g 9%
Vitamin E 0.82mg 2.03mg 8%
Potassium 718mg 558mg 5%
Vitamin B3 1.541mg 0.724mg 5%
Calcium 57mg 99mg 4%
Monounsaturated fat 1.377g 0.01g 3%
Sodium 24mg 79mg 2%
Saturated fat 0.603g 0.063g 2%
Vitamin B2 0.212mg 0.189mg 2%
Selenium 0µg 1µg 2%
Net carbs 50.75g 1.43g N/A
Magnesium 79mg 79mg 0%
Sugar 10.7g 0.42g N/A
Tryptophan 0.2mg 0.039mg 0%
Threonine 0.766mg 0.122mg 0%
Isoleucine 0.882mg 0.147mg 0%
Leucine 1.465mg 0.223mg 0%
Lysine 1.377mg 0.174mg 0%
Methionine 0.27mg 0.053mg 0%
Phenylalanine 1.103mg 0.129mg 0%
Valine 0.865mg 0.161mg 0%
Histidine 0.566mg 0.064mg 0%
Fructose 0.15g 0%

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +615.7%
Contains more FatsFats +1448.7%
Contains more CarbsCarbs +1634.2%
Contains more OtherOther +66.3%
Contains more WaterWater +1090.1%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +13670%
Contains more Poly. FatPolyunsaturated fat +1555.2%
Contains less Sat. FatSaturated fat -89.6%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.