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