Whole Wheat Bread vs. Spinach
Nutrition comparison of Whole Wheat Bread and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and spinach:
- Both whole wheat bread and spinach are high in calcium, dietary fiber, iron and potassium.
- Spinach has 14.2 times less sugar than whole wheat bread.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Whole wheat bread has more thiamin, niacin and pantothenic acid, however, spinach contains more folate.
- Whole wheat bread is an excellent source of protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and spinach has 91% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and spinach has 23 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, heavier in carbs and similar to spinach for fat. Whole wheat bread has a macronutrient ratio of 20:66:14 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Spinach | |
|---|---|---|
| Protein | 20% | 39% |
| Carbohydrates | 66% | 49% |
| Fat | 14% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and spinach has 92% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.
dietary fiber
Both whole wheat bread and spinach are high in dietary fiber. Whole wheat bread has 236% more dietary fiber than spinach - whole wheat bread has 7.4g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.
sugar
Spinach has 14.2 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and spinach has 0.42g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 367% more protein than spinach - whole wheat bread has 13.4g of protein per 100 grams and spinach has 2.9g of protein.
Fat
saturated fat
Both whole wheat bread and spinach are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 280 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has more Vitamin A than whole wheat bread - spinach has 469ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Spinach has 449% more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg 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 343 times more Vitamin K than whole wheat bread - whole wheat bread has 1.4ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, niacin and pantothenic acid, however, spinach contains more folate. Both whole wheat bread and spinach contain significant amounts of riboflavin and Vitamin B6.
| Whole Wheat Bread | Spinach | |
|---|---|---|
| Thiamin | 0.279 MG | 0.078 MG |
| Riboflavin | 0.131 MG | 0.189 MG |
| Niacin | 4.042 MG | 0.724 MG |
| Pantothenic acid | 0.336 MG | 0.065 MG |
| Vitamin B6 | 0.263 MG | 0.195 MG |
| Folate | 75 UG | 194 UG |
Minerals
calcium
Both whole wheat bread and spinach are high in calcium. Whole wheat bread has a little more calcium (4%) than spinach by weight - whole wheat bread has 103mg of calcium per 100 grams and spinach has 99mg of calcium.
iron
Both whole wheat bread and spinach are high in iron. Whole wheat bread is very similar to whole wheat bread for iron - whole wheat bread has 2.5mg of iron per 100 grams and spinach has 2.7mg of iron.
potassium
Both whole wheat bread and spinach are high in potassium. Spinach has 143% more potassium than whole wheat bread - whole wheat bread has 230mg 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,
| Whole Wheat Bread | Spinach | |
|---|---|---|
| beta-carotene | 1 UG | 5626 UG |
| lutein + zeaxanthin | 94 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and spinach contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.138 G |
| Total | 0.205 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than spinach per 100 grams.
| Whole Wheat Bread | Spinach | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.026 G |
| Total | 1.669 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 Whole Wheat Bread or Spinach .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Spinach (Spinach, raw) .
Whole Wheat 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 whole wheat bread or spinach contain more calories in 100 grams?Whole wheat bread is high in calories and spinach has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and spinach has 23 calories.
Is whole wheat bread or spinach better for protein?
Whole wheat bread is a fantastic source of protein and it has 370% more protein than spinach - whole wheat bread has 13.4g of protein per 100 grams and spinach has 2.9g of protein.
Does whole wheat bread or spinach have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and spinach has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and spinach has 3.6g of carbohydrates.
Does whole wheat bread or spinach contain more calcium?
Both whole wheat bread and spinach are high in calcium. Whole wheat bread has a little more calcium ( 0%) than spinach by weight - whole wheat bread has 103mg of calcium in 100 grams and spinach has 99mg of calcium.
Does whole wheat bread or spinach contain more iron?
Both whole wheat bread and spinach are high in iron. Whole wheat bread is very similar to whole wheat bread for iron - whole wheat bread has 2.5mg of iron in 100 grams and spinach has 2.7mg of iron.
Does whole wheat bread or spinach contain more potassium?
Both whole wheat bread and spinach are high in potassium. Spinach has 140% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and spinach has 558mg of potassium.