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  6. Spinach raw vs. Chickpea raw

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

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Summary of differences between spinach raw and chickpea raw

  • Spinach raw has more vitamin K, vitamin A, and vitamin C; however, chickpea raw is higher in manganese, folate, copper, fiber, vitamin B1, vitamin B5, and phosphorus.
  • Chickpea raw covers your daily need for manganese, 887% more than spinach raw.
  • Spinach raw has 140 times more vitamin A than chickpea raw. While spinach raw has 9377IU of vitamin A, chickpea raw has only 67IU.

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

Infographic

Spinach raw 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.
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%
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 CalciumCalcium +73.7%
Contains more SeleniumSelenium +∞%
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%
~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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
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 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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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