Whole Wheat Flour vs. Spinach
Nutrition comparison of Whole 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
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:
- Both spinach and whole wheat flour are high in dietary fiber, iron and potassium.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
- Whole wheat flour has more thiamin, niacin and pantothenic acid, however, spinach contains more folate.
- Whole wheat flour is a great source of protein.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Spinach | |
|---|---|---|
| Protein | 11% | 39% |
| Carbohydrates | 84% | 49% |
| Fat | 5% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
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 Flour | Spinach | |
|---|---|---|
| beta-carotene | 5 UG | 5626 UG |
| lutein + zeaxanthin | 220 UG | 12198 UG |
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 Flour or Spinach .
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 | |||
FAQ
Does spinach or whole wheat flour contain more calories in 100 grams?Whole wheat flour is high in calories and spinach has 90% less calories than whole wheat flour - spinach has 23 calories in 100g and whole wheat flour has 332 calories.
Is spinach or whole wheat flour better for protein?
Whole wheat flour is a great source of protein and it has 240% more protein than spinach - spinach has 2.9g of protein per 100 grams and whole wheat flour has 9.6g of protein.
Does spinach or whole wheat flour have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and spinach has 100% fewer carbohydrates than whole wheat flour - spinach has 3.6g of carbs for 100g and whole wheat flour has 74.5g of carbohydrates.
Does spinach or whole wheat flour contain more calcium?
Spinach is a rich source of calcium and it has 200% more calcium than whole wheat flour - spinach has 99mg of calcium in 100 grams and whole wheat flour has 33mg of calcium.
Does spinach or whole wheat flour contain more iron?
Both spinach and whole wheat flour are high in iron. Whole wheat flour has 40% more iron than spinach - spinach has 2.7mg of iron in 100 grams and whole wheat flour has 3.7mg of iron.
Does spinach or whole wheat flour contain more potassium?
Both spinach and whole wheat flour are high in potassium. Spinach has 40% more potassium than whole wheat flour - spinach has 558mg of potassium in 100 grams and whole wheat flour has 394mg of potassium.