Spinach vs. Chickpeas — In-Depth Nutrition Comparison
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A recap on the differences between spinach and chickpeas
- Spinach is higher in vitamin K, vitamin A, vitamin B2, vitamin E, vitamin C, magnesium, and calcium, yet chickpeas are higher in fiber, copper, and phosphorus.
- Spinach covers your daily vitamin K needs 408% more than chickpeas.
- Spinach contains 388 times more vitamin A than chickpeas. While spinach contains 10481 IU of vitamin A, chickpeas contain only 27 IU.
Food varieties used in this article are Spinach, cooked, boiled, drained, without salt and Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, 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 MagnesiumMagnesium | +81.3% |
| Contains more CalciumCalcium | +177.6% |
| Contains more PotassiumPotassium | +60.1% |
| Contains more IronIron | +23.5% |
| Contains more CopperCopper | +102.3% |
| Contains more ZincZinc | +101.3% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +10.2% |
| Contains more SeleniumSelenium | +146.7% |
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 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% |
| Contains more Vitamin B1Vitamin B1 | +22.1% |
| Contains more Vitamin B5Vitamin B5 | +97.2% |
| Contains more FolateFolate | +17.8% |
| Contains more CholineCholine | +117.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 4µg | 408% |
| Vitamin A | 524µg | 1µg | 58% |
| Fiber | 2.4g | 7.6g | 21% |
| Copper | 0.174mg | 0.352mg | 20% |
| Phosphorus | 56mg | 168mg | 16% |
| Vitamin B2 | 0.236mg | 0.063mg | 13% |
| Protein | 2.97g | 8.86g | 12% |
| Vitamin E | 2.08mg | 0.35mg | 12% |
| Vitamin C | 9.8mg | 1.3mg | 9% |
| Magnesium | 87mg | 48mg | 9% |
| Calcium | 136mg | 49mg | 9% |
| Iron | 3.57mg | 2.89mg | 9% |
| Vitamin B6 | 0.242mg | 0.139mg | 8% |
| Carbs | 3.75g | 27.42g | 8% |
| Zinc | 0.76mg | 1.53mg | 7% |
| Polyunsaturated fat | 0.109g | 1.156g | 7% |
| Folate | 146µg | 172µg | 7% |
| Calories | 23kcal | 164kcal | 7% |
| Potassium | 466mg | 291mg | 5% |
| Choline | 19.7mg | 42.8mg | 4% |
| Manganese | 0.935mg | 1.03mg | 4% |
| Selenium | 1.5µg | 3.7µg | 4% |
| Fats | 0.26g | 2.59g | 4% |
| Sodium | 70mg | 7mg | 3% |
| Vitamin B5 | 0.145mg | 0.286mg | 3% |
| Vitamin B1 | 0.095mg | 0.116mg | 2% |
| Saturated fat | 0.043g | 0.269g | 1% |
| Monounsaturated fat | 0.006g | 0.583g | 1% |
| Net carbs | 1.35g | 19.82g | N/A |
| Sugar | 0.43g | 4.8g | N/A |
| Vitamin B3 | 0.49mg | 0.526mg | 0% |
| Tryptophan | 0.04mg | 0.085mg | 0% |
| Threonine | 0.127mg | 0.329mg | 0% |
| Isoleucine | 0.152mg | 0.38mg | 0% |
| Leucine | 0.231mg | 0.631mg | 0% |
| Lysine | 0.182mg | 0.593mg | 0% |
| Methionine | 0.055mg | 0.116mg | 0% |
| Phenylalanine | 0.134mg | 0.475mg | 0% |
| Valine | 0.168mg | 0.372mg | 0% |
| Histidine | 0.066mg | 0.244mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +51.5% |
| Contains more OtherOther | +96.7% |
| Contains more ProteinProtein | +198.3% |
| Contains more FatsFats | +896.2% |
| Contains more CarbsCarbs | +631.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84% |
| Contains more Mono. FatMonounsaturated fat | +9616.7% |
| Contains more Poly. FatPolyunsaturated fat | +960.6% |
