Side-by-Side Comparison

Chickpeas (Cooked / Garbanzo) vs Quinoa (Cooked)

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

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-27%

Quinoa (Cooked)

Quinoa (Cooked) has fewer calories (energy) (120 kcal vs 164 kcal, 44 kcal less).

Higher Protein

+101%

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 8.9 g vs 4.4 g in Quinoa (Cooked) (+4.5 g, +101%).

Higher Dietary Fiber

+171%

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 7.6 g vs 2.8 g in Quinoa (Cooked) (+4.8 g, +171%).

Higher Vitamin C

Chickpeas (Cooked / Garbanzo)

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

Comparing per 100 g standard edible portion.

Nutrient

Chickpeas (Cooked / Garbanzo)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

164 kcal8% DV

Quinoa (Cooked)

120 kcal6% DV

Chickpeas (Cooked / Garbanzo) provides 164 kcal vs 120 kcal in Quinoa (Cooked) (+44 kcal, +37%).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

8.9 g18% DV

Quinoa (Cooked)

4.4 g9% DV

Chickpeas (Cooked / Garbanzo) provides 8.9 g vs 4.4 g in Quinoa (Cooked) (+4.5 g, +101%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

27.4 g10% DV

Quinoa (Cooked)

21.3 g8% DV

Chickpeas (Cooked / Garbanzo) provides 27.4 g vs 21.3 g in Quinoa (Cooked) (+6.1 g, +29%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.6 g27% DV

Quinoa (Cooked)

2.8 g10% DV

Chickpeas (Cooked / Garbanzo) provides 7.6 g vs 2.8 g in Quinoa (Cooked) (+4.8 g, +171%).

Total FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.6 g3% DV

Quinoa (Cooked)

1.9 g2% DV

Chickpeas (Cooked / Garbanzo) provides 2.6 g vs 1.9 g in Quinoa (Cooked) (+0.67 g, +35%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.8 g10% DV

Quinoa (Cooked)

0.87 g2% DV

Chickpeas (Cooked / Garbanzo) provides 4.8 g vs 0.87 g in Quinoa (Cooked) (+3.9 g, +452%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.3 mg1% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Similar

Chickpeas (Cooked / Garbanzo)

1.0 µg

Quinoa (Cooked)

1.0 µg

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of vitamin a (rae) (1.0 µg).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.35 mg2% DV

Quinoa (Cooked)

0.63 mg4% DV

Quinoa (Cooked) provides 0.63 mg vs 0.35 mg in Chickpeas (Cooked / Garbanzo) (+0.28 mg, +80%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.0 µg3% DV

Quinoa (Cooked)

0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin k (4.0 µg vs 0 µg).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

172 µg43% DV

Quinoa (Cooked)

42 µg11% DV

Chickpeas (Cooked / Garbanzo) provides 172 µg vs 42 µg in Quinoa (Cooked) (+130 µg, +310%).

Thiamin (Vitamin B1)Similar

Chickpeas (Cooked / Garbanzo)

0.12 mg10% DV

Quinoa (Cooked)

0.11 mg9% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.12 mg).

Riboflavin (Vitamin B2)Similar

Chickpeas (Cooked / Garbanzo)

0.06 mg5% DV

Quinoa (Cooked)

0.11 mg8% DV

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

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

Chickpeas (Cooked / Garbanzo)

0.53 mg3% DV

Quinoa (Cooked)

0.41 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 0.53 mg vs 0.41 mg in Quinoa (Cooked) (+0.11 mg, +28%).

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

Chickpeas (Cooked / Garbanzo)

0.29 mg6% DV

Quinoa (Cooked)

0.23 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 0.29 mg vs 0.23 mg in Quinoa (Cooked) (+0.06 mg, +25%).

Vitamin B6Similar

Chickpeas (Cooked / Garbanzo)

0.14 mg8% DV

Quinoa (Cooked)

0.12 mg7% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.14 mg).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumSimilar

Chickpeas (Cooked / Garbanzo)

7.0 mg

Quinoa (Cooked)

7.0 mg

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of sodium (7.0 mg).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

291 mg6% DV

Quinoa (Cooked)

172 mg4% DV

Chickpeas (Cooked / Garbanzo) provides 291 mg vs 172 mg in Quinoa (Cooked) (+119 mg, +69%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

49.0 mg4% DV

Quinoa (Cooked)

17.0 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 49.0 mg vs 17.0 mg in Quinoa (Cooked) (+32.0 mg, +188%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.9 mg16% DV

Quinoa (Cooked)

1.5 mg8% DV

Chickpeas (Cooked / Garbanzo) provides 2.9 mg vs 1.5 mg in Quinoa (Cooked) (+1.4 mg, +94%).

MagnesiumQuinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

48.0 mg11% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 48.0 mg in Chickpeas (Cooked / Garbanzo) (+16.0 mg, +33%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

168 mg13% DV

Quinoa (Cooked)

152 mg12% DV

Chickpeas (Cooked / Garbanzo) provides 168 mg vs 152 mg in Quinoa (Cooked) (+16.0 mg, +11%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.5 mg14% DV

Quinoa (Cooked)

1.1 mg10% DV

Chickpeas (Cooked / Garbanzo) provides 1.5 mg vs 1.1 mg in Quinoa (Cooked) (+0.44 mg, +40%).

Lipids1 nutrients

Saturated FatSimilar

Chickpeas (Cooked / Garbanzo)

0.27 g1% DV

Quinoa (Cooked)

0.23 g1% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of saturated fat (0.27 g).

Nutrient

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

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

269 kcal13% DV

Quinoa (Cooked)

222 kcal11% DV

Chickpeas (Cooked / Garbanzo) provides 269 kcal vs 222 kcal in Quinoa (Cooked) (+47 kcal, +21%).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

14.5 g29% DV

Quinoa (Cooked)

8.1 g16% DV

Chickpeas (Cooked / Garbanzo) provides 14.5 g vs 8.1 g in Quinoa (Cooked) (+6.4 g, +79%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

45.0 g16% DV

Quinoa (Cooked)

39.4 g14% DV

Chickpeas (Cooked / Garbanzo) provides 45.0 g vs 39.4 g in Quinoa (Cooked) (+5.6 g, +14%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

12.5 g45% DV

Quinoa (Cooked)

5.2 g19% DV

Chickpeas (Cooked / Garbanzo) provides 12.5 g vs 5.2 g in Quinoa (Cooked) (+7.3 g, +141%).

Total FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.2 g5% DV

Quinoa (Cooked)

3.6 g5% DV

Chickpeas (Cooked / Garbanzo) provides 4.2 g vs 3.6 g in Quinoa (Cooked) (+0.70 g, +20%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.9 g16% DV

Quinoa (Cooked)

1.6 g3% DV

Chickpeas (Cooked / Garbanzo) provides 7.9 g vs 1.6 g in Quinoa (Cooked) (+6.3 g, +389%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.1 mg2% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

1.6 µg

Quinoa (Cooked)

1.9 µg

Quinoa (Cooked) provides 1.9 µg vs 1.6 µg in Chickpeas (Cooked / Garbanzo) (+0.2 µg, +13%).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.57 mg4% DV

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.57 mg in Chickpeas (Cooked / Garbanzo) (+0.59 mg, +103%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

6.6 µg5% DV

Quinoa (Cooked)

0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin k (6.6 µg vs 0 µg).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

282 µg71% DV

Quinoa (Cooked)

78 µg19% DV

Chickpeas (Cooked / Garbanzo) provides 282 µg vs 78 µg in Quinoa (Cooked) (+204 µg, +263%).

Thiamin (Vitamin B1)Similar

Chickpeas (Cooked / Garbanzo)

0.19 mg16% DV

Quinoa (Cooked)

0.20 mg16% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.19 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.10 mg8% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.10 mg in Chickpeas (Cooked / Garbanzo) (+0.10 mg, +97%).

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

Chickpeas (Cooked / Garbanzo)

0.86 mg5% DV

Quinoa (Cooked)

0.76 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 0.86 mg vs 0.76 mg in Quinoa (Cooked) (+0.10 mg, +13%).

Pantothenic Acid (B5)Similar

Chickpeas (Cooked / Garbanzo)

0.47 mg9% DV

Quinoa (Cooked)

0.42 mg8% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of pantothenic acid (b5) (0.47 mg).

Vitamin B6Similar

Chickpeas (Cooked / Garbanzo)

0.23 mg13% DV

Quinoa (Cooked)

0.23 mg13% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.23 mg).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

11.5 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 11.5 mg in Chickpeas (Cooked / Garbanzo) (+1.5 mg, +13%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

477 mg10% DV

Quinoa (Cooked)

318 mg7% DV

Chickpeas (Cooked / Garbanzo) provides 477 mg vs 318 mg in Quinoa (Cooked) (+159 mg, +50%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

80.4 mg6% DV

Quinoa (Cooked)

31.5 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 80.4 mg vs 31.5 mg in Quinoa (Cooked) (+48.9 mg, +156%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.7 mg26% DV

Quinoa (Cooked)

2.8 mg15% DV

Chickpeas (Cooked / Garbanzo) provides 4.7 mg vs 2.8 mg in Quinoa (Cooked) (+2.0 mg, +72%).

MagnesiumQuinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

78.7 mg19% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 78.7 mg in Chickpeas (Cooked / Garbanzo) (+39.7 mg, +50%).

PhosphorusSimilar

Chickpeas (Cooked / Garbanzo)

276 mg22% DV

Quinoa (Cooked)

281 mg22% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of phosphorus (276 mg).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.5 mg23% DV

Quinoa (Cooked)

2.0 mg18% DV

Chickpeas (Cooked / Garbanzo) provides 2.5 mg vs 2.0 mg in Quinoa (Cooked) (+0.49 mg, +24%).

Lipids1 nutrients

Saturated FatSimilar

Chickpeas (Cooked / Garbanzo)

0.44 g2% DV

Quinoa (Cooked)

0.43 g2% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of saturated fat (0.44 g).

Nutrient

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

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chickpeas (Cooked / Garbanzo)

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

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

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

5.4 g11% DV

Quinoa (Cooked)

3.7 g7% DV

Chickpeas (Cooked / Garbanzo) provides 5.4 g vs 3.7 g in Quinoa (Cooked) (+1.8 g, +48%).

CarbohydratesQuinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

16.7 g6% DV

Quinoa (Cooked)

17.7 g6% DV

Quinoa (Cooked) provides 17.7 g vs 16.7 g in Chickpeas (Cooked / Garbanzo) (+0.95 g, +6%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.6 g17% DV

Quinoa (Cooked)

2.3 g8% DV

Chickpeas (Cooked / Garbanzo) provides 4.6 g vs 2.3 g in Quinoa (Cooked) (+2.3 g, +99%).

Total FatSimilar

Chickpeas (Cooked / Garbanzo)

1.6 g2% DV

Quinoa (Cooked)

1.6 g2% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of total fat (1.6 g).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.9 g6% DV

Quinoa (Cooked)

0.72 g1% DV

Chickpeas (Cooked / Garbanzo) provides 2.9 g vs 0.72 g in Quinoa (Cooked) (+2.2 g, +305%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.79 mg1% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.6 µg

Quinoa (Cooked)

0.8 µg

Quinoa (Cooked) provides 0.8 µg vs 0.6 µg in Chickpeas (Cooked / Garbanzo) (+0.2 µg, +36%).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.21 mg1% DV

Quinoa (Cooked)

0.52 mg3% DV

Quinoa (Cooked) provides 0.52 mg vs 0.21 mg in Chickpeas (Cooked / Garbanzo) (+0.31 mg, +145%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.4 µg2% DV

Quinoa (Cooked)

0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin k (2.4 µg vs 0 µg).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

105 µg26% DV

Quinoa (Cooked)

35 µg9% DV

Chickpeas (Cooked / Garbanzo) provides 105 µg vs 35 µg in Quinoa (Cooked) (+70 µg, +201%).

Thiamin (Vitamin B1)Similar

Chickpeas (Cooked / Garbanzo)

0.07 mg6% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.04 mg3% DV

Quinoa (Cooked)

0.09 mg7% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.04 mg).

Niacin (Vitamin B3)Similar

Chickpeas (Cooked / Garbanzo)

0.32 mg2% DV

Quinoa (Cooked)

0.34 mg2% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of niacin (vitamin b3) (0.32 mg).

Pantothenic Acid (B5)Similar

Chickpeas (Cooked / Garbanzo)

0.17 mg3% DV

Quinoa (Cooked)

0.19 mg4% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of pantothenic acid (b5) (0.17 mg).

Vitamin B6Similar

Chickpeas (Cooked / Garbanzo)

0.08 mg5% DV

Quinoa (Cooked)

0.10 mg6% DV

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

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

4.3 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 4.3 mg in Chickpeas (Cooked / Garbanzo) (+1.5 mg, +36%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

178 mg4% DV

Quinoa (Cooked)

143 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 178 mg vs 143 mg in Quinoa (Cooked) (+34.8 mg, +24%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

29.9 mg2% DV

Quinoa (Cooked)

14.1 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 29.9 mg vs 14.1 mg in Quinoa (Cooked) (+15.8 mg, +112%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.8 mg10% DV

Quinoa (Cooked)

1.2 mg7% DV

Chickpeas (Cooked / Garbanzo) provides 1.8 mg vs 1.2 mg in Quinoa (Cooked) (+0.53 mg, +43%).

MagnesiumQuinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

29.3 mg7% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 29.3 mg in Chickpeas (Cooked / Garbanzo) (+23.8 mg, +81%).

PhosphorusQuinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

102 mg8% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 102 mg in Chickpeas (Cooked / Garbanzo) (+23.7 mg, +23%).

ZincSimilar

Chickpeas (Cooked / Garbanzo)

0.93 mg8% DV

Quinoa (Cooked)

0.90 mg8% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of zinc (0.93 mg).

Lipids1 nutrients

Saturated FatSimilar

Chickpeas (Cooked / Garbanzo)

0.16 g1% DV

Quinoa (Cooked)

0.19 g1% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of saturated fat (0.16 g).

Nutrient

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

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chickpeas (Cooked / Garbanzo)

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

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

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

16.2 g32% DV

Quinoa (Cooked)

11.0 g22% DV

Chickpeas (Cooked / Garbanzo) provides 16.2 g vs 11.0 g in Quinoa (Cooked) (+5.2 g, +47%).

CarbohydratesQuinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

50.2 g18% DV

Quinoa (Cooked)

53.3 g19% DV

Quinoa (Cooked) provides 53.3 g vs 50.2 g in Chickpeas (Cooked / Garbanzo) (+3.1 g, +6%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

13.9 g50% DV

Quinoa (Cooked)

7.0 g25% DV

Chickpeas (Cooked / Garbanzo) provides 13.9 g vs 7.0 g in Quinoa (Cooked) (+6.9 g, +99%).

Total FatSimilar

Chickpeas (Cooked / Garbanzo)

4.7 g6% DV

Quinoa (Cooked)

4.8 g6% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of total fat (4.7 g).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

8.8 g18% DV

Quinoa (Cooked)

2.2 g4% DV

Chickpeas (Cooked / Garbanzo) provides 8.8 g vs 2.2 g in Quinoa (Cooked) (+6.6 g, +304%).

Vitamins12 nutrients

Vitamin CChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.4 mg3% DV

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

1.8 µg

Quinoa (Cooked)

2.5 µg

Quinoa (Cooked) provides 2.5 µg vs 1.8 µg in Chickpeas (Cooked / Garbanzo) (+0.7 µg, +37%).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.64 mg4% DV

Quinoa (Cooked)

1.6 mg11% DV

Quinoa (Cooked) provides 1.6 mg vs 0.64 mg in Chickpeas (Cooked / Garbanzo) (+0.93 mg, +146%).

Vitamin KChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.3 µg6% DV

Quinoa (Cooked)

0 µg

Chickpeas (Cooked / Garbanzo) has higher vitamin k (7.3 µg vs 0 µg).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

315 µg79% DV

Quinoa (Cooked)

105 µg26% DV

Chickpeas (Cooked / Garbanzo) provides 315 µg vs 105 µg in Quinoa (Cooked) (+210 µg, +200%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.21 mg18% DV

Quinoa (Cooked)

0.27 mg22% DV

Quinoa (Cooked) provides 0.27 mg vs 0.21 mg in Chickpeas (Cooked / Garbanzo) (+0.06 mg, +26%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.12 mg9% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.12 mg in Chickpeas (Cooked / Garbanzo) (+0.16 mg, +139%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.96 mg6% DV

Quinoa (Cooked)

1.0 mg6% DV

Quinoa (Cooked) provides 1.0 mg vs 0.96 mg in Chickpeas (Cooked / Garbanzo) (+0.07 mg, +7%).

Pantothenic Acid (B5)Similar

Chickpeas (Cooked / Garbanzo)

0.52 mg10% DV

Quinoa (Cooked)

0.57 mg11% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of pantothenic acid (b5) (0.52 mg).

Vitamin B6Quinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.25 mg15% DV

Quinoa (Cooked)

0.31 mg18% DV

Quinoa (Cooked) provides 0.31 mg vs 0.25 mg in Chickpeas (Cooked / Garbanzo) (+0.05 mg, +21%).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

12.8 mg1% DV

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 12.8 mg in Chickpeas (Cooked / Garbanzo) (+4.7 mg, +37%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

533 mg11% DV

Quinoa (Cooked)

430 mg9% DV

Chickpeas (Cooked / Garbanzo) provides 533 mg vs 430 mg in Quinoa (Cooked) (+103 mg, +24%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

89.7 mg7% DV

Quinoa (Cooked)

42.5 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 89.7 mg vs 42.5 mg in Quinoa (Cooked) (+47.2 mg, +111%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

5.3 mg29% DV

Quinoa (Cooked)

3.7 mg21% DV

Chickpeas (Cooked / Garbanzo) provides 5.3 mg vs 3.7 mg in Quinoa (Cooked) (+1.6 mg, +42%).

MagnesiumQuinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

87.8 mg21% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 87.8 mg in Chickpeas (Cooked / Garbanzo) (+72.2 mg, +82%).

PhosphorusQuinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

307 mg25% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 307 mg in Chickpeas (Cooked / Garbanzo) (+72.6 mg, +24%).

ZincSimilar

Chickpeas (Cooked / Garbanzo)

2.8 mg25% DV

Quinoa (Cooked)

2.7 mg25% DV

Both Chickpeas (Cooked / Garbanzo) and Quinoa (Cooked) provide similar amounts of zinc (2.8 mg).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Chickpeas (Cooked / Garbanzo)

0.49 g2% DV

Quinoa (Cooked)

0.58 g3% DV

Quinoa (Cooked) provides 0.58 g vs 0.49 g in Chickpeas (Cooked / Garbanzo) (+0.08 g, +16%).

Chickpeas (Cooked / Garbanzo) vs Quinoa (Cooked)

Chickpeas (Cooked / Garbanzo)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary