Side-by-Side Comparison

Chickpeas (Cooked / Garbanzo) vs Dates (Medjool)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Cooked golden chickpeas arranged on a minimalist white plate

legumes

Chickpeas (Cooked / Garbanzo)

164Calories

8.9Protein

7.6Fiber

1.3Vit C

View Details

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-41%

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) has fewer calories (energy) (164 kcal vs 277 kcal, 113 kcal less).

Higher Protein

+390%

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 8.9 g vs 1.8 g in Dates (Medjool) (+7.0 g, +390%).

Higher Dietary Fiber

+13%

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 7.6 g vs 6.7 g in Dates (Medjool) (+0.90 g, +13%).

Higher Vitamin C

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 1.3 mg vs 0 mg in Dates (Medjool) (+1.3 mg).

Comparing per 100 g standard edible portion.

Nutrient

Chickpeas (Cooked / Garbanzo)100 g edible portion

Dates (Medjool)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

164 kcal8% DV

Dates (Medjool)

277 kcal14% DV

Dates (Medjool) provides 277 kcal vs 164 kcal in Chickpeas (Cooked / Garbanzo) (+113 kcal, +69%).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

8.9 g18% DV

Dates (Medjool)

1.8 g4% DV

Chickpeas (Cooked / Garbanzo) provides 8.9 g vs 1.8 g in Dates (Medjool) (+7.0 g, +390%).

CarbohydratesDates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

27.4 g10% DV

Dates (Medjool)

75.0 g27% DV

Dates (Medjool) provides 75.0 g vs 27.4 g in Chickpeas (Cooked / Garbanzo) (+47.6 g, +173%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.6 g27% DV

Dates (Medjool)

6.7 g24% DV

Chickpeas (Cooked / Garbanzo) provides 7.6 g vs 6.7 g in Dates (Medjool) (+0.90 g, +13%).

Total FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.6 g3% DV

Dates (Medjool)

0.15 g

Chickpeas (Cooked / Garbanzo) provides 2.6 g vs 0.15 g in Dates (Medjool) (+2.4 g, +1627%).

Total SugarsDates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

4.8 g10% DV

Dates (Medjool)

66.5 g133% DV

Dates (Medjool) provides 66.5 g vs 4.8 g in Chickpeas (Cooked / Garbanzo) (+61.7 g, +1285%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.3 mg1% DV

Dates (Medjool)

0 mg

Chickpeas (Cooked / Garbanzo) has higher vitamin c (1.3 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

1.0 µg

Dates (Medjool)

7.0 µg1% DV

Dates (Medjool) provides 7.0 µg vs 1.0 µg in Chickpeas (Cooked / Garbanzo) (+6.0 µg, +600%).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Dates (Medjool)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.35 mg2% DV

Dates (Medjool)

0.05 mg

Chickpeas (Cooked / Garbanzo) provides 0.35 mg vs 0.05 mg in Dates (Medjool) (+0.30 mg, +600%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.0 µg3% DV

Dates (Medjool)

2.7 µg2% DV

Chickpeas (Cooked / Garbanzo) provides 4.0 µg vs 2.7 µg in Dates (Medjool) (+1.3 µg, +48%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

172 µg43% DV

Dates (Medjool)

15 µg4% DV

Chickpeas (Cooked / Garbanzo) provides 172 µg vs 15 µg in Dates (Medjool) (+157 µg, +1047%).

Thiamin (Vitamin B1)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.12 mg10% DV

Dates (Medjool)

0.05 mg4% DV

Chickpeas (Cooked / Garbanzo) provides slightly more thiamin (vitamin b1) (0.12 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Chickpeas (Cooked / Garbanzo)

0.06 mg5% DV

Dates (Medjool)

0.06 mg5% DV

Both Chickpeas (Cooked / Garbanzo) and Dates (Medjool) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

0.53 mg3% DV

Dates (Medjool)

1.6 mg10% DV

Dates (Medjool) provides 1.6 mg vs 0.53 mg in Chickpeas (Cooked / Garbanzo) (+1.1 mg, +206%).

Pantothenic Acid (B5)Dates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

0.29 mg6% DV

Dates (Medjool)

0.81 mg16% DV

Dates (Medjool) provides 0.81 mg vs 0.29 mg in Chickpeas (Cooked / Garbanzo) (+0.52 mg, +181%).

Vitamin B6Dates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

0.14 mg8% DV

Dates (Medjool)

0.25 mg15% DV

Dates (Medjool) provides 0.25 mg vs 0.14 mg in Chickpeas (Cooked / Garbanzo) (+0.11 mg, +79%).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Dates (Medjool)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.0 mg

Dates (Medjool)

1.0 mg

Chickpeas (Cooked / Garbanzo) provides 7.0 mg vs 1.0 mg in Dates (Medjool) (+6.0 mg, +600%).

PotassiumDates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

291 mg6% DV

Dates (Medjool)

696 mg15% DV

Dates (Medjool) provides 696 mg vs 291 mg in Chickpeas (Cooked / Garbanzo) (+405 mg, +139%).

CalciumDates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

49.0 mg4% DV

Dates (Medjool)

64.0 mg5% DV

Dates (Medjool) provides 64.0 mg vs 49.0 mg in Chickpeas (Cooked / Garbanzo) (+15.0 mg, +31%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.9 mg16% DV

Dates (Medjool)

0.90 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 2.9 mg vs 0.90 mg in Dates (Medjool) (+2.0 mg, +221%).

MagnesiumDates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

48.0 mg11% DV

Dates (Medjool)

54.0 mg13% DV

Dates (Medjool) provides 54.0 mg vs 48.0 mg in Chickpeas (Cooked / Garbanzo) (+6.0 mg, +13%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

168 mg13% DV

Dates (Medjool)

62.0 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 168 mg vs 62.0 mg in Dates (Medjool) (+106 mg, +171%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.5 mg14% DV

Dates (Medjool)

0.44 mg4% DV

Chickpeas (Cooked / Garbanzo) provides 1.5 mg vs 0.44 mg in Dates (Medjool) (+1.1 mg, +248%).

Lipids1 nutrients

Saturated FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.27 g1% DV

Dates (Medjool)

0.03 g

Chickpeas (Cooked / Garbanzo) provides 0.27 g vs 0.03 g in Dates (Medjool) (+0.24 g, +744%).

Nutrient

Chickpeas (Cooked / Garbanzo)164 g (1 cup cooked (164 g))

Dates (Medjool)24 g (1 date (24 g))

Macronutrients6 nutrients

Calories (Energy)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

269 kcal13% DV

Dates (Medjool)

66 kcal3% DV

Chickpeas (Cooked / Garbanzo) provides 269 kcal vs 66 kcal in Dates (Medjool) (+202 kcal, +305%).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

14.5 g29% DV

Dates (Medjool)

0.43 g1% DV

Chickpeas (Cooked / Garbanzo) provides 14.5 g vs 0.43 g in Dates (Medjool) (+14.1 g, +3245%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

45.0 g16% DV

Dates (Medjool)

18.0 g7% DV

Chickpeas (Cooked / Garbanzo) provides 45.0 g vs 18.0 g in Dates (Medjool) (+27.0 g, +150%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

12.5 g45% DV

Dates (Medjool)

1.6 g6% DV

Chickpeas (Cooked / Garbanzo) provides 12.5 g vs 1.6 g in Dates (Medjool) (+10.9 g, +675%).

Total FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.2 g5% DV

Dates (Medjool)

0.04 g

Chickpeas (Cooked / Garbanzo) provides 4.2 g vs 0.04 g in Dates (Medjool) (+4.2 g, +11699%).

Total SugarsDates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

7.9 g16% DV

Dates (Medjool)

16.0 g32% DV

Dates (Medjool) provides 16.0 g vs 7.9 g in Chickpeas (Cooked / Garbanzo) (+8.1 g, +103%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.1 mg2% DV

Dates (Medjool)

0 mg

Chickpeas (Cooked / Garbanzo) has higher vitamin c (2.1 mg vs 0 mg).

Vitamin A (RAE)Similar

Chickpeas (Cooked / Garbanzo)

1.6 µg

Dates (Medjool)

1.7 µg

Both Chickpeas (Cooked / Garbanzo) and Dates (Medjool) provide similar amounts of vitamin a (rae) (1.6 µg).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Dates (Medjool)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.57 mg4% DV

Dates (Medjool)

0.01 mg

Chickpeas (Cooked / Garbanzo) provides 0.57 mg vs 0.01 mg in Dates (Medjool) (+0.56 mg, +4683%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

6.6 µg5% DV

Dates (Medjool)

0.6 µg1% DV

Chickpeas (Cooked / Garbanzo) provides 6.6 µg vs 0.6 µg in Dates (Medjool) (+5.9 µg, +912%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

282 µg71% DV

Dates (Medjool)

3.6 µg1% DV

Chickpeas (Cooked / Garbanzo) provides 282 µg vs 3.6 µg in Dates (Medjool) (+278 µg, +7736%).

Thiamin (Vitamin B1)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.19 mg16% DV

Dates (Medjool)

0.01 mg1% DV

Chickpeas (Cooked / Garbanzo) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.10 mg8% DV

Dates (Medjool)

0.01 mg1% DV

Chickpeas (Cooked / Garbanzo) provides slightly more riboflavin (vitamin b2) (0.10 mg vs 0.01 mg).

Niacin (Vitamin B3)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.86 mg5% DV

Dates (Medjool)

0.39 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 0.86 mg vs 0.39 mg in Dates (Medjool) (+0.48 mg, +123%).

Pantothenic Acid (B5)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.47 mg9% DV

Dates (Medjool)

0.19 mg4% DV

Chickpeas (Cooked / Garbanzo) provides 0.47 mg vs 0.19 mg in Dates (Medjool) (+0.28 mg, +143%).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.23 mg13% DV

Dates (Medjool)

0.06 mg4% DV

Chickpeas (Cooked / Garbanzo) provides 0.23 mg vs 0.06 mg in Dates (Medjool) (+0.17 mg, +281%).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Dates (Medjool)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

11.5 mg

Dates (Medjool)

0.24 mg

Chickpeas (Cooked / Garbanzo) provides 11.5 mg vs 0.24 mg in Dates (Medjool) (+11.2 mg, +4683%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

477 mg10% DV

Dates (Medjool)

167 mg4% DV

Chickpeas (Cooked / Garbanzo) provides 477 mg vs 167 mg in Dates (Medjool) (+310 mg, +186%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

80.4 mg6% DV

Dates (Medjool)

15.4 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 80.4 mg vs 15.4 mg in Dates (Medjool) (+65.0 mg, +423%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.7 mg26% DV

Dates (Medjool)

0.22 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 4.7 mg vs 0.22 mg in Dates (Medjool) (+4.5 mg, +2094%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

78.7 mg19% DV

Dates (Medjool)

13.0 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 78.7 mg vs 13.0 mg in Dates (Medjool) (+65.8 mg, +507%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

276 mg22% DV

Dates (Medjool)

14.9 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 276 mg vs 14.9 mg in Dates (Medjool) (+261 mg, +1752%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.5 mg23% DV

Dates (Medjool)

0.11 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 2.5 mg vs 0.11 mg in Dates (Medjool) (+2.4 mg, +2276%).

Lipids1 nutrients

Saturated FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.44 g2% DV

Dates (Medjool)

0.01 g

Chickpeas (Cooked / Garbanzo) provides 0.44 g vs 0.01 g in Dates (Medjool) (+0.44 g, +5666%).

Nutrient

Chickpeas (Cooked / Garbanzo)Amount per 100 kcal (61 g)

Dates (Medjool)Amount per 100 kcal (36 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chickpeas (Cooked / Garbanzo)

100 kcal5% DV

Dates (Medjool)

100 kcal5% DV

Both Chickpeas (Cooked / Garbanzo) and Dates (Medjool) provide similar amounts of calories (energy) (100 kcal).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

5.4 g11% DV

Dates (Medjool)

0.65 g1% DV

Chickpeas (Cooked / Garbanzo) provides 5.4 g vs 0.65 g in Dates (Medjool) (+4.8 g, +729%).

CarbohydratesDates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

16.7 g6% DV

Dates (Medjool)

27.0 g10% DV

Dates (Medjool) provides 27.0 g vs 16.7 g in Chickpeas (Cooked / Garbanzo) (+10.3 g, +61%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.6 g17% DV

Dates (Medjool)

2.4 g9% DV

Chickpeas (Cooked / Garbanzo) provides 4.6 g vs 2.4 g in Dates (Medjool) (+2.2 g, +92%).

Total FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.6 g2% DV

Dates (Medjool)

0.05 g

Chickpeas (Cooked / Garbanzo) provides 1.6 g vs 0.05 g in Dates (Medjool) (+1.5 g, +2826%).

Total SugarsDates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

2.9 g6% DV

Dates (Medjool)

23.9 g48% DV

Dates (Medjool) provides 23.9 g vs 2.9 g in Chickpeas (Cooked / Garbanzo) (+21.0 g, +717%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.79 mg1% DV

Dates (Medjool)

0 mg

Chickpeas (Cooked / Garbanzo) has higher vitamin c (0.79 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

0.6 µg

Dates (Medjool)

2.5 µg

Dates (Medjool) provides 2.5 µg vs 0.6 µg in Chickpeas (Cooked / Garbanzo) (+1.9 µg, +313%).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Dates (Medjool)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.21 mg1% DV

Dates (Medjool)

0.02 mg

Chickpeas (Cooked / Garbanzo) provides 0.21 mg vs 0.02 mg in Dates (Medjool) (+0.20 mg, +1086%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.4 µg2% DV

Dates (Medjool)

1.0 µg1% DV

Chickpeas (Cooked / Garbanzo) provides 2.4 µg vs 1.0 µg in Dates (Medjool) (+1.5 µg, +151%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

105 µg26% DV

Dates (Medjool)

5.4 µg1% DV

Chickpeas (Cooked / Garbanzo) provides 105 µg vs 5.4 µg in Dates (Medjool) (+100 µg, +1843%).

Thiamin (Vitamin B1)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.07 mg6% DV

Dates (Medjool)

0.02 mg2% DV

Chickpeas (Cooked / Garbanzo) provides slightly more thiamin (vitamin b1) (0.07 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Chickpeas (Cooked / Garbanzo)

0.04 mg3% DV

Dates (Medjool)

0.02 mg2% DV

Both Chickpeas (Cooked / Garbanzo) and Dates (Medjool) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

0.32 mg2% DV

Dates (Medjool)

0.58 mg4% DV

Dates (Medjool) provides 0.58 mg vs 0.32 mg in Chickpeas (Cooked / Garbanzo) (+0.26 mg, +81%).

Pantothenic Acid (B5)Dates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

0.17 mg3% DV

Dates (Medjool)

0.29 mg6% DV

Dates (Medjool) provides 0.29 mg vs 0.17 mg in Chickpeas (Cooked / Garbanzo) (+0.12 mg, +66%).

Vitamin B6Similar

Chickpeas (Cooked / Garbanzo)

0.08 mg5% DV

Dates (Medjool)

0.09 mg5% DV

Both Chickpeas (Cooked / Garbanzo) and Dates (Medjool) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Dates (Medjool)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.3 mg

Dates (Medjool)

0.36 mg

Chickpeas (Cooked / Garbanzo) provides 4.3 mg vs 0.36 mg in Dates (Medjool) (+3.9 mg, +1086%).

PotassiumDates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

178 mg4% DV

Dates (Medjool)

251 mg5% DV

Dates (Medjool) provides 251 mg vs 178 mg in Chickpeas (Cooked / Garbanzo) (+73.1 mg, +41%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

29.9 mg2% DV

Dates (Medjool)

23.0 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 29.9 mg vs 23.0 mg in Dates (Medjool) (+6.9 mg, +30%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.8 mg10% DV

Dates (Medjool)

0.32 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 1.8 mg vs 0.32 mg in Dates (Medjool) (+1.4 mg, +444%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

29.3 mg7% DV

Dates (Medjool)

19.4 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 29.3 mg vs 19.4 mg in Dates (Medjool) (+9.8 mg, +51%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

102 mg8% DV

Dates (Medjool)

22.3 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 102 mg vs 22.3 mg in Dates (Medjool) (+80.2 mg, +359%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.93 mg8% DV

Dates (Medjool)

0.16 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 0.93 mg vs 0.16 mg in Dates (Medjool) (+0.77 mg, +489%).

Lipids1 nutrients

Saturated FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.16 g1% DV

Dates (Medjool)

0.01 g

Chickpeas (Cooked / Garbanzo) provides slightly more saturated fat (0.16 g vs 0.01 g).

Nutrient

Chickpeas (Cooked / Garbanzo)Normalized to 300 kcal (183 g)

Dates (Medjool)Normalized to 300 kcal (108 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chickpeas (Cooked / Garbanzo)

300 kcal15% DV

Dates (Medjool)

299 kcal15% DV

Both Chickpeas (Cooked / Garbanzo) and Dates (Medjool) provide similar amounts of calories (energy) (300 kcal).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

16.2 g32% DV

Dates (Medjool)

2.0 g4% DV

Chickpeas (Cooked / Garbanzo) provides 16.2 g vs 2.0 g in Dates (Medjool) (+14.3 g, +729%).

CarbohydratesDates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

50.2 g18% DV

Dates (Medjool)

81.0 g29% DV

Dates (Medjool) provides 81.0 g vs 50.2 g in Chickpeas (Cooked / Garbanzo) (+30.8 g, +61%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

13.9 g50% DV

Dates (Medjool)

7.2 g26% DV

Chickpeas (Cooked / Garbanzo) provides 13.9 g vs 7.2 g in Dates (Medjool) (+6.7 g, +92%).

Total FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.7 g6% DV

Dates (Medjool)

0.16 g

Chickpeas (Cooked / Garbanzo) provides 4.7 g vs 0.16 g in Dates (Medjool) (+4.6 g, +2826%).

Total SugarsDates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

8.8 g18% DV

Dates (Medjool)

71.8 g144% DV

Dates (Medjool) provides 71.8 g vs 8.8 g in Chickpeas (Cooked / Garbanzo) (+63.0 g, +717%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.4 mg3% DV

Dates (Medjool)

0 mg

Chickpeas (Cooked / Garbanzo) has higher vitamin c (2.4 mg vs 0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

1.8 µg

Dates (Medjool)

7.6 µg1% DV

Dates (Medjool) provides 7.6 µg vs 1.8 µg in Chickpeas (Cooked / Garbanzo) (+5.7 µg, +313%).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Dates (Medjool)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Dates (Medjool) provide similar amounts of vitamin d (0 µg).

Vitamin EChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.64 mg4% DV

Dates (Medjool)

0.05 mg

Chickpeas (Cooked / Garbanzo) provides 0.64 mg vs 0.05 mg in Dates (Medjool) (+0.59 mg, +1086%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.3 µg6% DV

Dates (Medjool)

2.9 µg2% DV

Chickpeas (Cooked / Garbanzo) provides 7.3 µg vs 2.9 µg in Dates (Medjool) (+4.4 µg, +151%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

315 µg79% DV

Dates (Medjool)

16 µg4% DV

Chickpeas (Cooked / Garbanzo) provides 315 µg vs 16 µg in Dates (Medjool) (+299 µg, +1843%).

Thiamin (Vitamin B1)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.21 mg18% DV

Dates (Medjool)

0.05 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 0.21 mg vs 0.05 mg in Dates (Medjool) (+0.16 mg, +293%).

Riboflavin (Vitamin B2)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.12 mg9% DV

Dates (Medjool)

0.06 mg5% DV

Chickpeas (Cooked / Garbanzo) provides slightly more riboflavin (vitamin b2) (0.12 mg vs 0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

0.96 mg6% DV

Dates (Medjool)

1.7 mg11% DV

Dates (Medjool) provides 1.7 mg vs 0.96 mg in Chickpeas (Cooked / Garbanzo) (+0.78 mg, +81%).

Pantothenic Acid (B5)Dates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

0.52 mg10% DV

Dates (Medjool)

0.87 mg17% DV

Dates (Medjool) provides 0.87 mg vs 0.52 mg in Chickpeas (Cooked / Garbanzo) (+0.35 mg, +66%).

Vitamin B6Similar

Chickpeas (Cooked / Garbanzo)

0.25 mg15% DV

Dates (Medjool)

0.27 mg16% DV

Both Chickpeas (Cooked / Garbanzo) and Dates (Medjool) provide similar amounts of vitamin b6 (0.25 mg).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Dates (Medjool)

0 µg

Both Chickpeas (Cooked / Garbanzo) and Dates (Medjool) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

12.8 mg1% DV

Dates (Medjool)

1.1 mg

Chickpeas (Cooked / Garbanzo) provides 12.8 mg vs 1.1 mg in Dates (Medjool) (+11.7 mg, +1086%).

PotassiumDates (Medjool) higher

Chickpeas (Cooked / Garbanzo)

533 mg11% DV

Dates (Medjool)

752 mg16% DV

Dates (Medjool) provides 752 mg vs 533 mg in Chickpeas (Cooked / Garbanzo) (+219 mg, +41%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

89.7 mg7% DV

Dates (Medjool)

69.1 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 89.7 mg vs 69.1 mg in Dates (Medjool) (+20.5 mg, +30%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

5.3 mg29% DV

Dates (Medjool)

0.97 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 5.3 mg vs 0.97 mg in Dates (Medjool) (+4.3 mg, +444%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

87.8 mg21% DV

Dates (Medjool)

58.3 mg14% DV

Chickpeas (Cooked / Garbanzo) provides 87.8 mg vs 58.3 mg in Dates (Medjool) (+29.5 mg, +51%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

307 mg25% DV

Dates (Medjool)

67.0 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 307 mg vs 67.0 mg in Dates (Medjool) (+240 mg, +359%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.8 mg25% DV

Dates (Medjool)

0.48 mg4% DV

Chickpeas (Cooked / Garbanzo) provides 2.8 mg vs 0.48 mg in Dates (Medjool) (+2.3 mg, +489%).

Lipids1 nutrients

Saturated FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.49 g2% DV

Dates (Medjool)

0.03 g

Chickpeas (Cooked / Garbanzo) provides 0.49 g vs 0.03 g in Dates (Medjool) (+0.46 g, +1330%).

Chickpeas (Cooked / Garbanzo) vs Dates (Medjool)

Chickpeas (Cooked / Garbanzo)

Dates (Medjool)

Nutritional Takeaways

Comparison Summary