Chickpeas vs. Spinach — In-Depth Nutrition Comparison
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A recap on the differences between chickpeas and spinach
- Chickpeas are higher in fiber, copper, and phosphorus, yet spinach is higher in vitamin K, vitamin A, vitamin B2, vitamin E, vitamin C, magnesium, and calcium.
- Spinach covers your daily vitamin K needs 408% more than chickpeas.
- Chickpeas contain 3 times more fiber than spinach. While chickpeas contain 7.6g of fiber, spinach contains only 2.4g.
Food varieties used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt and Spinach, cooked, boiled, drained, without salt.
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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.
| Contains more CopperCopper | +102.3% |
| Contains more ZincZinc | +101.3% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains less SodiumSodium | -90% |
| Contains more SeleniumSelenium | +146.7% |
| Contains more MagnesiumMagnesium | +81.3% |
| Contains more CalciumCalcium | +177.6% |
| Contains more PotassiumPotassium | +60.1% |
| Contains more IronIron | +23.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +22.1% |
| Contains more Vitamin B5Vitamin B5 | +97.2% |
| Contains more FolateFolate | +17.8% |
| Contains more CholineCholine | +117.3% |
| Contains more Vitamin CVitamin C | +653.8% |
| Contains more Vitamin AVitamin A | +52300% |
| Contains more Vitamin EVitamin E | +494.3% |
| Contains more Vitamin B2Vitamin B2 | +274.6% |
| Contains more Vitamin B6Vitamin B6 | +74.1% |
| Contains more Vitamin KVitamin K | +12240% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 4µg | 493.6µg | 408% |
| Vitamin A | 1µg | 524µg | 58% |
| Fiber | 7.6g | 2.4g | 21% |
| Copper | 0.352mg | 0.174mg | 20% |
| Phosphorus | 168mg | 56mg | 16% |
| Vitamin B2 | 0.063mg | 0.236mg | 13% |
| Protein | 8.86g | 2.97g | 12% |
| Vitamin E | 0.35mg | 2.08mg | 12% |
| Vitamin C | 1.3mg | 9.8mg | 9% |
| Magnesium | 48mg | 87mg | 9% |
| Calcium | 49mg | 136mg | 9% |
| Iron | 2.89mg | 3.57mg | 9% |
| Vitamin B6 | 0.139mg | 0.242mg | 8% |
| Carbs | 27.42g | 3.75g | 8% |
| Zinc | 1.53mg | 0.76mg | 7% |
| Polyunsaturated fat | 1.156g | 0.109g | 7% |
| Folate | 172µg | 146µg | 7% |
| Calories | 164kcal | 23kcal | 7% |
| Potassium | 291mg | 466mg | 5% |
| Choline | 42.8mg | 19.7mg | 4% |
| Manganese | 1.03mg | 0.935mg | 4% |
| Selenium | 3.7µg | 1.5µg | 4% |
| Fats | 2.59g | 0.26g | 4% |
| Sodium | 7mg | 70mg | 3% |
| Vitamin B5 | 0.286mg | 0.145mg | 3% |
| Vitamin B1 | 0.116mg | 0.095mg | 2% |
| Saturated fat | 0.269g | 0.043g | 1% |
| Monounsaturated fat | 0.583g | 0.006g | 1% |
| Net carbs | 19.82g | 1.35g | N/A |
| Sugar | 4.8g | 0.43g | N/A |
| Vitamin B3 | 0.526mg | 0.49mg | 0% |
| Tryptophan | 0.085mg | 0.04mg | 0% |
| Threonine | 0.329mg | 0.127mg | 0% |
| Isoleucine | 0.38mg | 0.152mg | 0% |
| Leucine | 0.631mg | 0.231mg | 0% |
| Lysine | 0.593mg | 0.182mg | 0% |
| Methionine | 0.116mg | 0.055mg | 0% |
| Phenylalanine | 0.475mg | 0.134mg | 0% |
| Valine | 0.372mg | 0.168mg | 0% |
| Histidine | 0.244mg | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +198.3% |
| Contains more FatsFats | +896.2% |
| Contains more CarbsCarbs | +631.2% |
| Contains more WaterWater | +51.5% |
| Contains more OtherOther | +96.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9616.7% |
| Contains more Poly. FatPolyunsaturated fat | +960.6% |
| Contains less Sat. FatSaturated fat | -84% |
