Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and spinach:
Whole wheat flour is high in calories and spinach has 93% less calories than whole wheat flour - spinach has 23 calories per 100 grams and whole wheat flour has 332 calories.
Whole Wheat Flour | Spinach | |
---|---|---|
Protein | 11% | 40% |
Carbohydrates | 84% | 49% |
Fat | 5% | 10% |
Alcohol | ~ | ~ |
Whole wheat flour is high in carbohydrates and spinach has 95% less carbohydrates than whole wheat flour - spinach has 3.6g of total carbs per 100 grams and whole wheat flour has 74.5g of carbohydrates.
Both spinach and whole wheat flour are high in dietary fiber. Whole wheat flour has 495% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and whole wheat flour has 13.1g of dietary fiber.
Spinach and whole wheat flour contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and whole wheat flour has 1g of sugar.
Whole wheat flour is a great source of protein and it has 236% more protein than spinach - spinach has 2.9g of protein per 100 grams and whole wheat flour has 9.6g of protein.
Both spinach and whole wheat flour are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and whole wheat flour has 0.43g of saturated fat.
Spinach is an excellent source of Vitamin C and it has more Vitamin C than whole wheat flour - spinach has 28.1mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Spinach is an excellent source of Vitamin A and it has more Vitamin A than whole wheat flour - spinach has 469ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Spinach has 283% more Vitamin E than whole wheat flour - spinach has 2mg of Vitamin E per 100 grams and whole wheat flour has 0.53mg of Vitamin E.
Spinach is an excellent source of Vitamin K and it has 253 times more Vitamin K than whole wheat flour - spinach has 482.9ug of Vitamin K per 100 grams and whole wheat flour has 1.9ug of Vitamin K.
Whole wheat flour has more thiamin, niacin and pantothenic acid, however, spinach contains more folate. Both whole wheat flour and spinach contain significant amounts of riboflavin and Vitamin B6.
Whole Wheat Flour | Spinach | |
---|---|---|
Thiamin | 0.297 MG | 0.078 MG |
Riboflavin | 0.188 MG | 0.189 MG |
Niacin | 5.347 MG | 0.724 MG |
Pantothenic acid | 1.011 MG | 0.065 MG |
Vitamin B6 | 0.191 MG | 0.195 MG |
Folate | 28 UG | 194 UG |
Spinach is an excellent source of calcium and it has 200% more calcium than whole wheat flour - spinach has 99mg of calcium per 100 grams and whole wheat flour has 33mg of calcium.
Both spinach and whole wheat flour are high in iron. Whole wheat flour has 37% more iron than spinach - spinach has 2.7mg of iron per 100 grams and whole wheat flour has 3.7mg of iron.
Both spinach and whole wheat flour are high in potassium. Spinach has 42% more potassium than whole wheat flour - spinach has 558mg of potassium per 100 grams and whole wheat flour has 394mg of potassium.
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 Flour | Spinach | |
---|---|---|
beta-carotene | 5 UG | 5626 UG |
lutein + zeaxanthin | 220 UG | 12198 UG |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Spinach (Spinach, raw) .
Whole 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 | |||