Wheat Flour vs. Spinach
Nutrition comparison of Wheat Flour and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and spinach:
- Both spinach and wheat flour are high in dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
- Wheat flour has more thiamin, riboflavin, niacin and pantothenic acid, however, spinach contains more Vitamin B6.
- Wheat flour is a great source of protein.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and spinach has 94% less calories than wheat flour - spinach has 23 calories per 100 grams and wheat flour has 361 calories.
| Wheat Flour | Spinach | |
|---|---|---|
| Protein | 14% | 40% |
| Carbohydrates | 82% | 49% |
| Fat | 4% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and spinach has 95% less carbohydrates than wheat flour - spinach has 3.6g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.
dietary fiber
Both spinach and wheat flour are high in dietary fiber. Spinach is very similar to spinach for dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.
sugar
Spinach and wheat flour contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and wheat flour has 0.31g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 319% more protein than spinach - spinach has 2.9g of protein per 100 grams and wheat flour has 12g of protein.
Fat
saturated fat
Both spinach and wheat flour are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has more Vitamin C than wheat flour - spinach has 28.1mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than wheat flour - spinach has 469ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Spinach has 408% more Vitamin E than wheat flour - spinach has 2mg of Vitamin E per 100 grams and wheat flour has 0.4mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 1608 times more Vitamin K than wheat flour - spinach has 482.9ug of Vitamin K per 100 grams and wheat flour has 0.3ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and pantothenic acid, however, spinach contains more Vitamin B6. Both wheat flour and spinach contain significant amounts of folate.
| Wheat Flour | Spinach | |
|---|---|---|
| Thiamin | 0.812 MG | 0.078 MG |
| Riboflavin | 0.512 MG | 0.189 MG |
| Niacin | 7.554 MG | 0.724 MG |
| Pantothenic acid | 0.438 MG | 0.065 MG |
| Vitamin B6 | 0.037 MG | 0.195 MG |
| Folate | 183 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 560% more calcium than wheat flour - spinach has 99mg of calcium per 100 grams and wheat flour has 15mg of calcium.
iron
Both spinach and wheat flour are high in iron. Wheat flour has 63% more iron than spinach - spinach has 2.7mg of iron per 100 grams and wheat flour has 4.4mg of iron.
potassium
Spinach is an excellent source of potassium and it has 458% more potassium than wheat flour - spinach has 558mg of potassium per 100 grams and wheat flour has 100mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Wheat Flour | Spinach | |
|---|---|---|
| beta-carotene | 1 UG | 5626 UG |
| lutein + zeaxanthin | 79 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Wheat Flour | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.138 G |
| Total | 0.043 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than spinach per 100 grams.
| Wheat Flour | Spinach | |
|---|---|---|
| linoleic acid | 0.685 G | 0.026 G |
| Total | 0.685 G | 0.026 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Spinach (Spinach, raw) .
Wheat 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 wheat flour contain more calories in 100 grams?Wheat flour is high in calories and spinach has 90% less calories than wheat flour - spinach has 23 calories in 100g and wheat flour has 361 calories.
Is spinach or wheat flour better for protein?
Wheat flour is a great source of protein and it has 320% more protein than spinach - spinach has 2.9g of protein per 100 grams and wheat flour has 12g of protein.
Does spinach or wheat flour have more carbohydrates?
By weight, wheat flour is high in carbohydrates and spinach has 100% fewer carbohydrates than wheat flour - spinach has 3.6g of carbs for 100g and wheat flour has 72.5g of carbohydrates.
Does spinach or wheat flour contain more calcium?
Spinach is a rich source of calcium and it has 560% more calcium than wheat flour - spinach has 99mg of calcium in 100 grams and wheat flour has 15mg of calcium.
Does spinach or wheat flour contain more iron?
Both spinach and wheat flour are high in iron. Wheat flour has 60% more iron than spinach - spinach has 2.7mg of iron in 100 grams and wheat flour has 4.4mg of iron.
Does spinach or wheat flour contain more potassium?
Spinach is a rich source of potassium and it has 460% more potassium than wheat flour - spinach has 558mg of potassium in 100 grams and wheat flour has 100mg of potassium.