White Bread vs. Spinach

Nutrition comparison of White Bread and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of white bread versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white bread and spinach:

  • Both white bread and spinach are high in calcium, dietary fiber and iron.
  • Spinach has 10.9 times less sugar than white bread.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
  • White bread has more thiamin, niacin and pantothenic acid, however, spinach contains more Vitamin B6.
  • White bread is a great source of protein.
Detailed nutritional comparison of white bread and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: White Bread (Bread, white wheat) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Bread src
Image of Spinach src

Calories and Carbs

calories

White bread is high in calories and spinach has 90% less calories than white bread - white bread has 238 calories per 100 grams and spinach has 23 calories.

For macronutrient ratios, white bread is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. White bread has a macronutrient ratio of 18:74:8 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Spinach
Protein 18% 39%
Carbohydrates 74% 49%
Fat 8% 12%
Alcohol ~ ~

carbohydrates

White bread is high in carbohydrates and spinach has 92% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.

dietary fiber

Both white bread and spinach are high in dietary fiber. White bread has 318% more dietary fiber than spinach - white bread has 9.2g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.

sugar

Spinach has 10.9 times less sugar than white bread - white bread has 5g of sugar per 100 grams and spinach has 0.42g of sugar.

Protein

protein

White bread is a great source of protein and it has 273% more protein than spinach - white bread has 10.7g of protein per 100 grams and spinach has 2.9g of protein.

Fat

saturated fat

Both white bread and spinach are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.

trans fat

Both white bread and spinach are low in trans fat - white bread has 0.03g of trans fat per 100 grams and spinach does not contain significant amounts.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has more Vitamin C than white bread - spinach has 28.1mg of Vitamin C per 100 grams and white bread does not contain significant amounts.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than white bread - spinach has 469ug of Vitamin A per 100 grams and white bread does not contain significant amounts.

Vitamin E

Spinach has 434% more Vitamin E than white bread - white bread has 0.38mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 61 times more Vitamin K than white bread - white bread has 7.7ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.

The B Vitamins

White bread has more thiamin, niacin and pantothenic acid, however, spinach contains more Vitamin B6. Both white bread and spinach contain significant amounts of riboflavin and folate.

White Bread Spinach
Thiamin 0.51 MG 0.078 MG
Riboflavin 0.255 MG 0.189 MG
Niacin 4.455 MG 0.724 MG
Pantothenic acid 0.455 MG 0.065 MG
Vitamin B6 0.08 MG 0.195 MG
Folate 127 UG 194 UG

Minerals

calcium

Both white bread and spinach are high in calcium. White bread has 591% more calcium than spinach - white bread has 684mg of calcium per 100 grams and spinach has 99mg of calcium.

iron

Both white bread and spinach are high in iron. White bread has 80% more iron than spinach - white bread has 4.9mg of iron per 100 grams and spinach has 2.7mg of iron.

potassium

Spinach is an excellent source of potassium and it has 339% more potassium than white bread - white bread has 127mg of potassium per 100 grams and spinach has 558mg 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,

White Bread Spinach
beta-carotene 2 UG 5626 UG
lutein + zeaxanthin 25 UG 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both white bread and spinach contain significant amounts of alpha linoleic acid (ALA).

White Bread Spinach
alpha linoleic acid 0.083 G 0.138 G
EPA 0.003 G ~
Total 0.086 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, white bread has more linoleic acid than spinach per 100 grams.

White Bread Spinach
other omega 6 0.002 G ~
linoleic acid 0.879 G 0.026 G
Total 0.881 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 White Bread or Spinach .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Spinach (Spinach, raw) .

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FAQ

Does white bread or spinach contain more calories in 100 grams?
White bread is high in calories and spinach has 90% less calories than white bread - white bread has 238 calories in 100g and spinach has 23 calories.

Is white bread or spinach better for protein?
White bread is a great source of protein and it has 270% more protein than spinach - white bread has 10.7g of protein per 100 grams and spinach has 2.9g of protein.

Does white bread or spinach have more carbohydrates?
By weight, white bread is high in carbohydrates and spinach has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and spinach has 3.6g of carbohydrates.

Does white bread or spinach contain more calcium?
Both white bread and spinach are high in calcium. White bread has 590% more calcium than spinach - white bread has 684mg of calcium in 100 grams and spinach has 99mg of calcium.

Does white bread or spinach contain more iron?
Both white bread and spinach are high in iron. White bread has 80% more iron than spinach - white bread has 4.9mg of iron in 100 grams and spinach has 2.7mg of iron.

Does white bread or spinach contain more potassium?
Spinach is a rich source of potassium and it has 340% more potassium than white bread - white bread has 127mg of potassium in 100 grams and spinach has 558mg of potassium.