Side-by-Side Comparison

Chickpeas (Cooked / Garbanzo) vs Spinach (Raw)

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

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-86%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 164 kcal, 141 kcal less).

Higher Protein

+210%

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 8.9 g vs 2.9 g in Spinach (Raw) (+6.0 g, +210%).

Higher Dietary Fiber

+245%

Chickpeas (Cooked / Garbanzo)

Chickpeas (Cooked / Garbanzo) provides 7.6 g vs 2.2 g in Spinach (Raw) (+5.4 g, +245%).

Higher Vitamin C

+2062%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 1.3 mg in Chickpeas (Cooked / Garbanzo) (+26.8 mg, +2062%).

Comparing per 100 g standard edible portion.

Nutrient

Chickpeas (Cooked / Garbanzo)100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

164 kcal8% DV

Spinach (Raw)

23 kcal1% DV

Chickpeas (Cooked / Garbanzo) provides 164 kcal vs 23 kcal in Spinach (Raw) (+141 kcal, +613%).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

8.9 g18% DV

Spinach (Raw)

2.9 g6% DV

Chickpeas (Cooked / Garbanzo) provides 8.9 g vs 2.9 g in Spinach (Raw) (+6.0 g, +210%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

27.4 g10% DV

Spinach (Raw)

3.6 g1% DV

Chickpeas (Cooked / Garbanzo) provides 27.4 g vs 3.6 g in Spinach (Raw) (+23.8 g, +655%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.6 g27% DV

Spinach (Raw)

2.2 g8% DV

Chickpeas (Cooked / Garbanzo) provides 7.6 g vs 2.2 g in Spinach (Raw) (+5.4 g, +245%).

Total FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.6 g3% DV

Spinach (Raw)

0.39 g1% DV

Chickpeas (Cooked / Garbanzo) provides 2.6 g vs 0.39 g in Spinach (Raw) (+2.2 g, +564%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.8 g10% DV

Spinach (Raw)

0.42 g1% DV

Chickpeas (Cooked / Garbanzo) provides 4.8 g vs 0.42 g in Spinach (Raw) (+4.4 g, +1043%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

1.3 mg1% DV

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) provides 28.1 mg vs 1.3 mg in Chickpeas (Cooked / Garbanzo) (+26.8 mg, +2062%).

Vitamin A (RAE)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

1.0 µg

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 1.0 µg in Chickpeas (Cooked / Garbanzo) (+468 µg, +46800%).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.35 mg2% DV

Spinach (Raw)

2.0 mg14% DV

Spinach (Raw) provides 2.0 mg vs 0.35 mg in Chickpeas (Cooked / Garbanzo) (+1.7 mg, +480%).

Vitamin KSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

4.0 µg3% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 4.0 µg in Chickpeas (Cooked / Garbanzo) (+479 µg, +11973%).

Folate (DFE)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

172 µg43% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 172 µg in Chickpeas (Cooked / Garbanzo) (+22 µg, +13%).

Thiamin (Vitamin B1)Similar

Chickpeas (Cooked / Garbanzo)

0.12 mg10% DV

Spinach (Raw)

0.08 mg7% DV

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

Riboflavin (Vitamin B2)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.06 mg5% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.06 mg).

Niacin (Vitamin B3)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.53 mg3% DV

Spinach (Raw)

0.72 mg5% DV

Spinach (Raw) provides 0.72 mg vs 0.53 mg in Chickpeas (Cooked / Garbanzo) (+0.20 mg, +38%).

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

Chickpeas (Cooked / Garbanzo)

0.29 mg6% DV

Spinach (Raw)

0.07 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 0.29 mg vs 0.07 mg in Spinach (Raw) (+0.22 mg, +340%).

Vitamin B6Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.14 mg8% DV

Spinach (Raw)

0.20 mg11% DV

Spinach (Raw) provides slightly more vitamin b6 (0.20 mg vs 0.14 mg).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

7.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 7.0 mg in Chickpeas (Cooked / Garbanzo) (+72.0 mg, +1029%).

PotassiumSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

291 mg6% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 291 mg in Chickpeas (Cooked / Garbanzo) (+267 mg, +92%).

CalciumSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

49.0 mg4% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 49.0 mg in Chickpeas (Cooked / Garbanzo) (+50.0 mg, +102%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.9 mg16% DV

Spinach (Raw)

2.7 mg15% DV

Chickpeas (Cooked / Garbanzo) provides 2.9 mg vs 2.7 mg in Spinach (Raw) (+0.18 mg, +7%).

MagnesiumSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

48.0 mg11% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 48.0 mg in Chickpeas (Cooked / Garbanzo) (+31.0 mg, +65%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

168 mg13% DV

Spinach (Raw)

49.0 mg4% DV

Chickpeas (Cooked / Garbanzo) provides 168 mg vs 49.0 mg in Spinach (Raw) (+119 mg, +243%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

1.5 mg14% DV

Spinach (Raw)

0.53 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 1.5 mg vs 0.53 mg in Spinach (Raw) (+1.0 mg, +189%).

Lipids1 nutrients

Saturated FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.27 g1% DV

Spinach (Raw)

0.06 g

Chickpeas (Cooked / Garbanzo) provides 0.27 g vs 0.06 g in Spinach (Raw) (+0.21 g, +329%).

Nutrient

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

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

269 kcal13% DV

Spinach (Raw)

7 kcal

Chickpeas (Cooked / Garbanzo) provides 269 kcal vs 7 kcal in Spinach (Raw) (+262 kcal, +3798%).

ProteinChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

14.5 g29% DV

Spinach (Raw)

0.86 g2% DV

Chickpeas (Cooked / Garbanzo) provides 14.5 g vs 0.86 g in Spinach (Raw) (+13.7 g, +1594%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

45.0 g16% DV

Spinach (Raw)

1.1 g

Chickpeas (Cooked / Garbanzo) provides 45.0 g vs 1.1 g in Spinach (Raw) (+43.9 g, +4029%).

Dietary FiberChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

12.5 g45% DV

Spinach (Raw)

0.66 g2% DV

Chickpeas (Cooked / Garbanzo) provides 12.5 g vs 0.66 g in Spinach (Raw) (+11.8 g, +1788%).

Total FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.2 g5% DV

Spinach (Raw)

0.12 g

Chickpeas (Cooked / Garbanzo) provides 4.2 g vs 0.12 g in Spinach (Raw) (+4.1 g, +3530%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

7.9 g16% DV

Spinach (Raw)

0.13 g

Chickpeas (Cooked / Garbanzo) provides 7.9 g vs 0.13 g in Spinach (Raw) (+7.7 g, +6148%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

2.1 mg2% DV

Spinach (Raw)

8.4 mg9% DV

Spinach (Raw) provides 8.4 mg vs 2.1 mg in Chickpeas (Cooked / Garbanzo) (+6.3 mg, +295%).

Vitamin A (RAE)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

1.6 µg

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 1.6 µg in Chickpeas (Cooked / Garbanzo) (+139 µg, +8479%).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESimilar

Chickpeas (Cooked / Garbanzo)

0.57 mg4% DV

Spinach (Raw)

0.61 mg4% DV

Both Chickpeas (Cooked / Garbanzo) and Spinach (Raw) provide similar amounts of vitamin e (0.57 mg).

Vitamin KSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

6.6 µg5% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 6.6 µg in Chickpeas (Cooked / Garbanzo) (+138 µg, +2108%).

Folate (DFE)Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

282 µg71% DV

Spinach (Raw)

58 µg15% DV

Chickpeas (Cooked / Garbanzo) provides 282 µg vs 58 µg in Spinach (Raw) (+224 µg, +385%).

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

Chickpeas (Cooked / Garbanzo)

0.19 mg16% DV

Spinach (Raw)

0.02 mg2% DV

Chickpeas (Cooked / Garbanzo) provides slightly more thiamin (vitamin b1) (0.19 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Similar

Chickpeas (Cooked / Garbanzo)

0.10 mg8% DV

Spinach (Raw)

0.06 mg4% DV

Both Chickpeas (Cooked / Garbanzo) and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.10 mg).

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

Chickpeas (Cooked / Garbanzo)

0.86 mg5% DV

Spinach (Raw)

0.22 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 0.86 mg vs 0.22 mg in Spinach (Raw) (+0.65 mg, +297%).

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

Chickpeas (Cooked / Garbanzo)

0.47 mg9% DV

Spinach (Raw)

0.02 mg

Chickpeas (Cooked / Garbanzo) provides 0.47 mg vs 0.02 mg in Spinach (Raw) (+0.45 mg, +2305%).

Vitamin B6Chickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.23 mg13% DV

Spinach (Raw)

0.06 mg3% DV

Chickpeas (Cooked / Garbanzo) provides 0.23 mg vs 0.06 mg in Spinach (Raw) (+0.17 mg, +290%).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

11.5 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 11.5 mg in Chickpeas (Cooked / Garbanzo) (+12.2 mg, +106%).

PotassiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

477 mg10% DV

Spinach (Raw)

167 mg4% DV

Chickpeas (Cooked / Garbanzo) provides 477 mg vs 167 mg in Spinach (Raw) (+310 mg, +185%).

CalciumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

80.4 mg6% DV

Spinach (Raw)

29.7 mg2% DV

Chickpeas (Cooked / Garbanzo) provides 80.4 mg vs 29.7 mg in Spinach (Raw) (+50.7 mg, +171%).

IronChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

4.7 mg26% DV

Spinach (Raw)

0.81 mg5% DV

Chickpeas (Cooked / Garbanzo) provides 4.7 mg vs 0.81 mg in Spinach (Raw) (+3.9 mg, +483%).

MagnesiumChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

78.7 mg19% DV

Spinach (Raw)

23.7 mg6% DV

Chickpeas (Cooked / Garbanzo) provides 78.7 mg vs 23.7 mg in Spinach (Raw) (+55.0 mg, +232%).

PhosphorusChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

276 mg22% DV

Spinach (Raw)

14.7 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 276 mg vs 14.7 mg in Spinach (Raw) (+261 mg, +1774%).

ZincChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.5 mg23% DV

Spinach (Raw)

0.16 mg1% DV

Chickpeas (Cooked / Garbanzo) provides 2.5 mg vs 0.16 mg in Spinach (Raw) (+2.4 mg, +1478%).

Lipids1 nutrients

Saturated FatChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

0.44 g2% DV

Spinach (Raw)

0.02 g

Chickpeas (Cooked / Garbanzo) provides 0.44 g vs 0.02 g in Spinach (Raw) (+0.42 g, +2243%).

Nutrient

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

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chickpeas (Cooked / Garbanzo)

100 kcal5% DV

Spinach (Raw)

100 kcal5% DV

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

ProteinSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

5.4 g11% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 5.4 g in Chickpeas (Cooked / Garbanzo) (+7.0 g, +130%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

16.7 g6% DV

Spinach (Raw)

15.8 g6% DV

Chickpeas (Cooked / Garbanzo) provides 16.7 g vs 15.8 g in Spinach (Raw) (+0.94 g, +6%).

Dietary FiberSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

4.6 g17% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 4.6 g in Chickpeas (Cooked / Garbanzo) (+4.9 g, +106%).

Total FatSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

1.6 g2% DV

Spinach (Raw)

1.7 g2% DV

Spinach (Raw) provides 1.7 g vs 1.6 g in Chickpeas (Cooked / Garbanzo) (+0.12 g, +7%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

2.9 g6% DV

Spinach (Raw)

1.8 g4% DV

Chickpeas (Cooked / Garbanzo) provides 2.9 g vs 1.8 g in Spinach (Raw) (+1.1 g, +60%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.79 mg1% DV

Spinach (Raw)

122 mg136% DV

Spinach (Raw) provides 122 mg vs 0.79 mg in Chickpeas (Cooked / Garbanzo) (+121 mg, +15314%).

Vitamin A (RAE)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.6 µg

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 0.6 µg in Chickpeas (Cooked / Garbanzo) (+2,040 µg, +334351%).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.21 mg1% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 0.21 mg in Chickpeas (Cooked / Garbanzo) (+8.6 mg, +4036%).

Vitamin KSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

2.4 µg2% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 2.4 µg in Chickpeas (Cooked / Garbanzo) (+2,098 µg, +85991%).

Folate (DFE)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

105 µg26% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 105 µg in Chickpeas (Cooked / Garbanzo) (+739 µg, +704%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.07 mg6% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.07 mg in Chickpeas (Cooked / Garbanzo) (+0.27 mg, +380%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.04 mg3% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.04 mg in Chickpeas (Cooked / Garbanzo) (+0.78 mg, +2039%).

Niacin (Vitamin B3)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.32 mg2% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 0.32 mg in Chickpeas (Cooked / Garbanzo) (+2.8 mg, +882%).

Pantothenic Acid (B5)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.17 mg3% DV

Spinach (Raw)

0.28 mg6% DV

Spinach (Raw) provides 0.28 mg vs 0.17 mg in Chickpeas (Cooked / Garbanzo) (+0.11 mg, +62%).

Vitamin B6Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.08 mg5% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.08 mg in Chickpeas (Cooked / Garbanzo) (+0.76 mg, +900%).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

4.3 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 4.3 mg in Chickpeas (Cooked / Garbanzo) (+339 mg, +7948%).

PotassiumSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

178 mg4% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 178 mg in Chickpeas (Cooked / Garbanzo) (+2,250 mg, +1267%).

CalciumSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

29.9 mg2% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 29.9 mg in Chickpeas (Cooked / Garbanzo) (+401 mg, +1341%).

IronSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

1.8 mg10% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 1.8 mg in Chickpeas (Cooked / Garbanzo) (+10.0 mg, +569%).

MagnesiumSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

29.3 mg7% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 29.3 mg in Chickpeas (Cooked / Garbanzo) (+314 mg, +1074%).

PhosphorusSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

102 mg8% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 102 mg in Chickpeas (Cooked / Garbanzo) (+111 mg, +108%).

ZincSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.93 mg8% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.93 mg in Chickpeas (Cooked / Garbanzo) (+1.4 mg, +147%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.16 g1% DV

Spinach (Raw)

0.27 g1% DV

Spinach (Raw) provides 0.27 g vs 0.16 g in Chickpeas (Cooked / Garbanzo) (+0.11 g, +66%).

Nutrient

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

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Chickpeas (Cooked / Garbanzo)

300 kcal15% DV

Spinach (Raw)

300 kcal15% DV

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

ProteinSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

16.2 g32% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 16.2 g in Chickpeas (Cooked / Garbanzo) (+21.1 g, +130%).

CarbohydratesChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

50.2 g18% DV

Spinach (Raw)

47.3 g17% DV

Chickpeas (Cooked / Garbanzo) provides 50.2 g vs 47.3 g in Spinach (Raw) (+2.8 g, +6%).

Dietary FiberSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

13.9 g50% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 13.9 g in Chickpeas (Cooked / Garbanzo) (+14.8 g, +106%).

Total FatSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

4.7 g6% DV

Spinach (Raw)

5.1 g7% DV

Spinach (Raw) provides 5.1 g vs 4.7 g in Chickpeas (Cooked / Garbanzo) (+0.35 g, +7%).

Total SugarsChickpeas (Cooked / Garbanzo) higher

Chickpeas (Cooked / Garbanzo)

8.8 g18% DV

Spinach (Raw)

5.5 g11% DV

Chickpeas (Cooked / Garbanzo) provides 8.8 g vs 5.5 g in Spinach (Raw) (+3.3 g, +60%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

2.4 mg3% DV

Spinach (Raw)

366 mg407% DV

Spinach (Raw) provides 366 mg vs 2.4 mg in Chickpeas (Cooked / Garbanzo) (+364 mg, +15302%).

Vitamin A (RAE)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

1.8 µg

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 1.8 µg in Chickpeas (Cooked / Garbanzo) (+6,114 µg, +334095%).

Vitamin DSimilar

Chickpeas (Cooked / Garbanzo)

0 µg

Spinach (Raw)

0 µg

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

Vitamin ESpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.64 mg4% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 0.64 mg in Chickpeas (Cooked / Garbanzo) (+25.8 mg, +4033%).

Vitamin KSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

7.3 µg6% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 7.3 µg in Chickpeas (Cooked / Garbanzo) (+6,290 µg, +85925%).

Folate (DFE)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

315 µg79% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 315 µg in Chickpeas (Cooked / Garbanzo) (+2,215 µg, +704%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.21 mg18% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.21 mg in Chickpeas (Cooked / Garbanzo) (+0.80 mg, +379%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.12 mg9% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.12 mg in Chickpeas (Cooked / Garbanzo) (+2.3 mg, +2038%).

Niacin (Vitamin B3)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.96 mg6% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 0.96 mg in Chickpeas (Cooked / Garbanzo) (+8.5 mg, +881%).

Pantothenic Acid (B5)Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.52 mg10% DV

Spinach (Raw)

0.85 mg17% DV

Spinach (Raw) provides 0.85 mg vs 0.52 mg in Chickpeas (Cooked / Garbanzo) (+0.32 mg, +62%).

Vitamin B6Spinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.25 mg15% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.25 mg in Chickpeas (Cooked / Garbanzo) (+2.3 mg, +900%).

Vitamin B12Similar

Chickpeas (Cooked / Garbanzo)

0 µg

Spinach (Raw)

0 µg

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

Minerals7 nutrients

SodiumSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

12.8 mg1% DV

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 12.8 mg in Chickpeas (Cooked / Garbanzo) (+1,017 mg, +7942%).

PotassiumSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

533 mg11% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 533 mg in Chickpeas (Cooked / Garbanzo) (+6,744 mg, +1266%).

CalciumSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

89.7 mg7% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 89.7 mg in Chickpeas (Cooked / Garbanzo) (+1,201 mg, +1340%).

IronSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

5.3 mg29% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 5.3 mg in Chickpeas (Cooked / Garbanzo) (+30.0 mg, +568%).

MagnesiumSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

87.8 mg21% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 87.8 mg in Chickpeas (Cooked / Garbanzo) (+942 mg, +1073%).

PhosphorusSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

307 mg25% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 307 mg in Chickpeas (Cooked / Garbanzo) (+332 mg, +108%).

ZincSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

2.8 mg25% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 2.8 mg in Chickpeas (Cooked / Garbanzo) (+4.1 mg, +147%).

Lipids1 nutrients

Saturated FatSpinach (Raw) higher

Chickpeas (Cooked / Garbanzo)

0.49 g2% DV

Spinach (Raw)

0.82 g4% DV

Spinach (Raw) provides 0.82 g vs 0.49 g in Chickpeas (Cooked / Garbanzo) (+0.33 g, +66%).

Chickpeas (Cooked / Garbanzo) vs Spinach (Raw)

Chickpeas (Cooked / Garbanzo)

Spinach (Raw)

Nutritional Takeaways

Comparison Summary