Confronta la Nutrizione Fianco a Fianco

Ceci vs Spinaci

Seleziona due alimenti e confronta macronutrienti, vitamine e minerali fianco a fianco: per 100g, per porzione o normalizzati per calorie.

Confronti Popolari

Alimento A

Alimento B

Cooked golden chickpeas arranged on a minimalist white plate

Legumi

Ceci

164Calorie

8.9Proteine

7.6Fibre

1.3Vitamina C

Vedi Dettagli

Crisp fresh dark green spinach leaves arranged on clean studio surface

Verdura

Spinaci

23Calorie

2.9Proteine

2.2Fibre

28.1Vitamina C

Vedi Dettagli

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Meno Calorie

-86%

Spinaci

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

Più Proteine

+210%

Ceci

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

Più Fibre

+245%

Ceci

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

Più Vitamina C

+2062%

Spinaci

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.

Nutriente

Ceci100 g edible portion

Spinaci100 g edible portion

Macronutrienti6 nutrienti

Calorie (Energia)Ceci più alto

Ceci

164 kcal8% VG

Spinaci

23 kcal1% VG

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

ProteineCeci più alto

Ceci

8.9 g18% VG

Spinaci

2.9 g6% VG

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

CarboidratiCeci più alto

Ceci

27.4 g10% VG

Spinaci

3.6 g1% VG

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

Fibra AlimentareCeci più alto

Ceci

7.6 g27% VG

Spinaci

2.2 g8% VG

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

Grassi TotaliCeci più alto

Ceci

2.6 g3% VG

Spinaci

0.39 g1% VG

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

ZuccheriCeci più alto

Ceci

4.8 g10% VG

Spinaci

0.42 g1% VG

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

Vitamine12 nutrienti

Vitamina CSpinaci più alto

Ceci

1.3 mg1% VG

Spinaci

28.1 mg31% VG

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

Vitamina ASpinaci più alto

Ceci

1.0 µg

Spinaci

469 µg52% VG

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

Vitamina DSimile

Ceci

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

Ceci

0.35 mg2% VG

Spinaci

2.0 mg14% VG

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

Vitamina KSpinaci più alto

Ceci

4.0 µg3% VG

Spinaci

483 µg402% VG

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

Acido FolicoSpinaci più alto

Ceci

172 µg43% VG

Spinaci

194 µg49% VG

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

Vitamina B1 (Tiamina)Simile

Ceci

0.12 mg10% VG

Spinaci

0.08 mg7% VG

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

Vitamina B2 (Riboflavina)Spinaci più alto

Ceci

0.06 mg5% VG

Spinaci

0.19 mg15% VG

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

Vitamina B3 (Niacina)Spinaci più alto

Ceci

0.53 mg3% VG

Spinaci

0.72 mg5% VG

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

Vitamina B5Ceci più alto

Ceci

0.29 mg6% VG

Spinaci

0.07 mg1% VG

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

Vitamina B6Spinaci più alto

Ceci

0.14 mg8% VG

Spinaci

0.20 mg11% VG

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

Vitamina B12Simile

Ceci

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

Ceci

7.0 mg

Spinaci

79.0 mg3% VG

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

PotassioSpinaci più alto

Ceci

291 mg6% VG

Spinaci

558 mg12% VG

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

CalcioSpinaci più alto

Ceci

49.0 mg4% VG

Spinaci

99.0 mg8% VG

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

FerroCeci più alto

Ceci

2.9 mg16% VG

Spinaci

2.7 mg15% VG

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

MagnesioSpinaci più alto

Ceci

48.0 mg11% VG

Spinaci

79.0 mg19% VG

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

FosforoCeci più alto

Ceci

168 mg13% VG

Spinaci

49.0 mg4% VG

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

ZincoCeci più alto

Ceci

1.5 mg14% VG

Spinaci

0.53 mg5% VG

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

Lipidi1 nutrienti

Grassi SaturiCeci più alto

Ceci

0.27 g1% VG

Spinaci

0.06 g

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

Nutriente

Ceci164 g (1 cup cooked (164 g))

Spinaci30 g (1 cup raw leaves (30 g))

Macronutrienti6 nutrienti

Calorie (Energia)Ceci più alto

Ceci

269 kcal13% VG

Spinaci

7 kcal

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

ProteineCeci più alto

Ceci

14.5 g29% VG

Spinaci

0.86 g2% VG

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

CarboidratiCeci più alto

Ceci

45.0 g16% VG

Spinaci

1.1 g

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

Fibra AlimentareCeci più alto

Ceci

12.5 g45% VG

Spinaci

0.66 g2% VG

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

Grassi TotaliCeci più alto

Ceci

4.2 g5% VG

Spinaci

0.12 g

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

ZuccheriCeci più alto

Ceci

7.9 g16% VG

Spinaci

0.13 g

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

Vitamine12 nutrienti

Vitamina CSpinaci più alto

Ceci

2.1 mg2% VG

Spinaci

8.4 mg9% VG

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

Vitamina ASpinaci più alto

Ceci

1.6 µg

Spinaci

141 µg16% VG

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

Vitamina DSimile

Ceci

0 µg

Spinaci

0 µg

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

Vitamina ESimile

Ceci

0.57 mg4% VG

Spinaci

0.61 mg4% VG

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

Vitamina KSpinaci più alto

Ceci

6.6 µg5% VG

Spinaci

145 µg121% VG

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

Acido FolicoCeci più alto

Ceci

282 µg71% VG

Spinaci

58 µg15% VG

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

Vitamina B1 (Tiamina)Ceci più alto

Ceci

0.19 mg16% VG

Spinaci

0.02 mg2% VG

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

Vitamina B2 (Riboflavina)Simile

Ceci

0.10 mg8% VG

Spinaci

0.06 mg4% VG

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

Vitamina B3 (Niacina)Ceci più alto

Ceci

0.86 mg5% VG

Spinaci

0.22 mg1% VG

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

Vitamina B5Ceci più alto

Ceci

0.47 mg9% VG

Spinaci

0.02 mg

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

Vitamina B6Ceci più alto

Ceci

0.23 mg13% VG

Spinaci

0.06 mg3% VG

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

Vitamina B12Simile

Ceci

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

Ceci

11.5 mg

Spinaci

23.7 mg1% VG

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

PotassioCeci più alto

Ceci

477 mg10% VG

Spinaci

167 mg4% VG

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

CalcioCeci più alto

Ceci

80.4 mg6% VG

Spinaci

29.7 mg2% VG

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

FerroCeci più alto

Ceci

4.7 mg26% VG

Spinaci

0.81 mg5% VG

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

MagnesioCeci più alto

Ceci

78.7 mg19% VG

Spinaci

23.7 mg6% VG

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

FosforoCeci più alto

Ceci

276 mg22% VG

Spinaci

14.7 mg1% VG

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

ZincoCeci più alto

Ceci

2.5 mg23% VG

Spinaci

0.16 mg1% VG

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

Lipidi1 nutrienti

Grassi SaturiCeci più alto

Ceci

0.44 g2% VG

Spinaci

0.02 g

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

Nutriente

CeciAmount per 100 kcal (61 g)

SpinaciAmount per 100 kcal (435 g)

Macronutrienti6 nutrienti

Calorie (Energia)Simile

Ceci

100 kcal5% VG

Spinaci

100 kcal5% VG

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

ProteineSpinaci più alto

Ceci

5.4 g11% VG

Spinaci

12.4 g25% VG

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

CarboidratiCeci più alto

Ceci

16.7 g6% VG

Spinaci

15.8 g6% VG

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

Fibra AlimentareSpinaci più alto

Ceci

4.6 g17% VG

Spinaci

9.6 g34% VG

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

Grassi TotaliSpinaci più alto

Ceci

1.6 g2% VG

Spinaci

1.7 g2% VG

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

ZuccheriCeci più alto

Ceci

2.9 g6% VG

Spinaci

1.8 g4% VG

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

Vitamine12 nutrienti

Vitamina CSpinaci più alto

Ceci

0.79 mg1% VG

Spinaci

122 mg136% VG

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

Vitamina ASpinaci più alto

Ceci

0.6 µg

Spinaci

2,040 µg227% VG

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

Vitamina DSimile

Ceci

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

Ceci

0.21 mg1% VG

Spinaci

8.8 mg59% VG

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

Vitamina KSpinaci più alto

Ceci

2.4 µg2% VG

Spinaci

2,101 µg1751% VG

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

Acido FolicoSpinaci più alto

Ceci

105 µg26% VG

Spinaci

844 µg211% VG

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

Vitamina B1 (Tiamina)Spinaci più alto

Ceci

0.07 mg6% VG

Spinaci

0.34 mg28% VG

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

Vitamina B2 (Riboflavina)Spinaci più alto

Ceci

0.04 mg3% VG

Spinaci

0.82 mg63% VG

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

Vitamina B3 (Niacina)Spinaci più alto

Ceci

0.32 mg2% VG

Spinaci

3.1 mg20% VG

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

Vitamina B5Spinaci più alto

Ceci

0.17 mg3% VG

Spinaci

0.28 mg6% VG

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

Vitamina B6Spinaci più alto

Ceci

0.08 mg5% VG

Spinaci

0.85 mg50% VG

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

Vitamina B12Simile

Ceci

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

Ceci

4.3 mg

Spinaci

344 mg15% VG

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

PotassioSpinaci più alto

Ceci

178 mg4% VG

Spinaci

2,427 mg52% VG

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

CalcioSpinaci più alto

Ceci

29.9 mg2% VG

Spinaci

431 mg33% VG

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

FerroSpinaci più alto

Ceci

1.8 mg10% VG

Spinaci

11.8 mg65% VG

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

MagnesioSpinaci più alto

Ceci

29.3 mg7% VG

Spinaci

344 mg82% VG

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

FosforoSpinaci più alto

Ceci

102 mg8% VG

Spinaci

213 mg17% VG

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

ZincoSpinaci più alto

Ceci

0.93 mg8% VG

Spinaci

2.3 mg21% VG

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

Lipidi1 nutrienti

Grassi SaturiSpinaci più alto

Ceci

0.16 g1% VG

Spinaci

0.27 g1% VG

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

Nutriente

CeciNormalized to 300 kcal (183 g)

SpinaciNormalized to 300 kcal (1304 g)

Macronutrienti6 nutrienti

Calorie (Energia)Simile

Ceci

300 kcal15% VG

Spinaci

300 kcal15% VG

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

ProteineSpinaci più alto

Ceci

16.2 g32% VG

Spinaci

37.3 g75% VG

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

CarboidratiCeci più alto

Ceci

50.2 g18% VG

Spinaci

47.3 g17% VG

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

Fibra AlimentareSpinaci più alto

Ceci

13.9 g50% VG

Spinaci

28.7 g102% VG

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

Grassi TotaliSpinaci più alto

Ceci

4.7 g6% VG

Spinaci

5.1 g7% VG

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

ZuccheriCeci più alto

Ceci

8.8 g18% VG

Spinaci

5.5 g11% VG

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

Vitamine12 nutrienti

Vitamina CSpinaci più alto

Ceci

2.4 mg3% VG

Spinaci

366 mg407% VG

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

Vitamina ASpinaci più alto

Ceci

1.8 µg

Spinaci

6,116 µg680% VG

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

Vitamina DSimile

Ceci

0 µg

Spinaci

0 µg

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

Vitamina ESpinaci più alto

Ceci

0.64 mg4% VG

Spinaci

26.5 mg176% VG

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

Vitamina KSpinaci più alto

Ceci

7.3 µg6% VG

Spinaci

6,297 µg5248% VG

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

Acido FolicoSpinaci più alto

Ceci

315 µg79% VG

Spinaci

2,530 µg632% VG

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

Vitamina B1 (Tiamina)Spinaci più alto

Ceci

0.21 mg18% VG

Spinaci

1.0 mg85% VG

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

Vitamina B2 (Riboflavina)Spinaci più alto

Ceci

0.12 mg9% VG

Spinaci

2.5 mg190% VG

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

Vitamina B3 (Niacina)Spinaci più alto

Ceci

0.96 mg6% VG

Spinaci

9.4 mg59% VG

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

Vitamina B5Spinaci più alto

Ceci

0.52 mg10% VG

Spinaci

0.85 mg17% VG

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

Vitamina B6Spinaci più alto

Ceci

0.25 mg15% VG

Spinaci

2.5 mg150% VG

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

Vitamina B12Simile

Ceci

0 µg

Spinaci

0 µg

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

Minerali7 nutrienti

SodioSpinaci più alto

Ceci

12.8 mg1% VG

Spinaci

1,030 mg45% VG

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

PotassioSpinaci più alto

Ceci

533 mg11% VG

Spinaci

7,276 mg155% VG

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

CalcioSpinaci più alto

Ceci

89.7 mg7% VG

Spinaci

1,291 mg99% VG

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

FerroSpinaci più alto

Ceci

5.3 mg29% VG

Spinaci

35.3 mg196% VG

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

MagnesioSpinaci più alto

Ceci

87.8 mg21% VG

Spinaci

1,030 mg245% VG

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

FosforoSpinaci più alto

Ceci

307 mg25% VG

Spinaci

639 mg51% VG

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

ZincoSpinaci più alto

Ceci

2.8 mg25% VG

Spinaci

6.9 mg63% VG

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

Lipidi1 nutrienti

Grassi SaturiSpinaci più alto

Ceci

0.49 g2% VG

Spinaci

0.82 g4% VG

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

Ceci vs Spinaci

Ceci

Spinaci

Nutritional Takeaways

Riepilogo del Confronto