Flour vs. Spinach
Nutrition comparison of Flour and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and spinach:
- Both spinach and flour are high in dietary fiber.
- Flour is a great source of protein.
- Spinach has more riboflavin, Vitamin B6 and folate, however, flour contains more pantothenic acid.
- Spinach is a great source of iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flour is high in calories and spinach has 94% less calories than flour - spinach has 23 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, flour is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Flour has a macronutrient ratio of 12:86:3 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Spinach | |
|---|---|---|
| Protein | 12% | 39% |
| Carbohydrates | 86% | 49% |
| Fat | 3% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and spinach has 95% less carbohydrates than flour - spinach has 3.6g of total carbs per 100 grams and flour has 76.3g of carbohydrates.
dietary fiber
Both spinach and flour are high in dietary fiber. Flour has 23% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.
sugar
Spinach and flour contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and flour has 0.27g of sugar.
Protein
protein
Flour is a great source of protein and it has 261% more protein than spinach - spinach has 2.9g of protein per 100 grams and flour has 10.3g of protein.
Fat
saturated fat
Both spinach and flour are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and flour has 0.16g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than flour - spinach has 28.1mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than flour - spinach has 469ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Spinach has 32 times more Vitamin E than flour - spinach has 2mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 1608 times more Vitamin K than flour - spinach has 482.9ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.
The B Vitamins
Spinach has more riboflavin, Vitamin B6 and folate, however, flour contains more pantothenic acid. Both flour and spinach contain significant amounts of thiamin and niacin.
| Flour | Spinach | |
|---|---|---|
| Thiamin | 0.12 MG | 0.078 MG |
| Riboflavin | 0.04 MG | 0.189 MG |
| Niacin | 1.25 MG | 0.724 MG |
| Pantothenic acid | 0.438 MG | 0.065 MG |
| Vitamin B6 | 0.044 MG | 0.195 MG |
| Folate | 26 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 560% more calcium than flour - spinach has 99mg of calcium per 100 grams and flour has 15mg of calcium.
iron
Spinach is a great source of iron and it has 132% more iron than flour - spinach has 2.7mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
Spinach is an excellent source of potassium and it has 421% more potassium than flour - spinach has 558mg of potassium per 100 grams and flour has 107mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than flour per 100 grams.
| Flour | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.138 G |
| Total | 0.022 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, flour has more linoleic acid than spinach per 100 grams.
| Flour | Spinach | |
|---|---|---|
| linoleic acid | 0.391 G | 0.026 G |
| Total | 0.391 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Flour or Spinach .
Flour g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or flour contain more calories in 100 grams?Flour is high in calories and spinach has 90% less calories than flour - spinach has 23 calories in 100g and flour has 364 calories.
Is spinach or flour better for protein?
Flour is a great source of protein and it has 260% more protein than spinach - spinach has 2.9g of protein per 100 grams and flour has 10.3g of protein.
Does spinach or flour have more carbohydrates?
By weight, flour is high in carbohydrates and spinach has 100% fewer carbohydrates than flour - spinach has 3.6g of carbs for 100g and flour has 76.3g of carbohydrates.
Does spinach or flour contain more calcium?
Spinach is a rich source of calcium and it has 560% more calcium than flour - spinach has 99mg of calcium in 100 grams and flour has 15mg of calcium.
Does spinach or flour contain more potassium?
Spinach is a rich source of potassium and it has 420% more potassium than flour - spinach has 558mg of potassium in 100 grams and flour has 107mg of potassium.