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  6. Wheat Bread vs. Spinach raw

Wheat Bread vs. Spinach raw — In-Depth Nutrition Comparison

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Important differences between Wheat Bread and Spinach raw

  • Wheat Bread has more Selenium, Vitamin B3, Vitamin B1, Manganese, and Phosphorus, however, Spinach raw has more Vitamin K, Vitamin A RAE, Vitamin C, and Folate.
  • Spinach raw's daily need coverage for Vitamin K is 398% more.
  • Wheat Bread has 33 times more Selenium than Spinach raw. Wheat Bread has 33.4µg of Selenium, while Spinach raw has 1µg.
  • Spinach raw is lower in Sodium.

The food varieties used in the comparison are Bread, wheat, toasted and Spinach, raw.

Infographic

Wheat Bread vs Spinach raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
7
:
3
Spinach raw
Spinach raw
Contains more Calcium +66.7%
Contains more Iron +50.9%
Contains more Phosphorus +283.7%
Contains more Zinc +177.4%
Contains more Copper +52.3%
Contains more Manganese +53.5%
Contains more Selenium +3240%
Contains more Magnesium +33.9%
Contains more Potassium +150.2%
Contains less Sodium -86.9%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +66.7%
Contains more Iron +50.9%
Contains more Phosphorus +283.7%
Contains more Zinc +177.4%
Contains more Copper +52.3%
Contains more Manganese +53.5%
Contains more Selenium +3240%
Contains more Magnesium +33.9%
Contains more Potassium +150.2%
Contains less Sodium -86.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
4
:
6
Spinach raw
Spinach raw
Contains more Vitamin B1 +462.8%
Contains more Vitamin B2 +102.1%
Contains more Vitamin B3 +763.3%
Contains more Vitamin B5 +601.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +745.8%
Contains more Vitamin C +13950%
Contains more Vitamin B6 +27.5%
Contains more Folate +125.6%
Contains more Vitamin K +8371.9%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B1 +462.8%
Contains more Vitamin B2 +102.1%
Contains more Vitamin B3 +763.3%
Contains more Vitamin B5 +601.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +745.8%
Contains more Vitamin C +13950%
Contains more Vitamin B6 +27.5%
Contains more Folate +125.6%
Contains more Vitamin K +8371.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
4
:
1
Spinach raw
Spinach raw
Contains more Protein +353.1%
Contains more Fats +994.9%
Contains more Carbs +1436.4%
Contains more Other +61%
Contains more Water +277.2%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +353.1%
Contains more Fats +994.9%
Contains more Carbs +1436.4%
Contains more Other +61%
Contains more Water +277.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +10090%
Contains more Polyunsaturated fat +942.4%
Contains less Saturated Fat -93.6%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +10090%
Contains more Polyunsaturated fat +942.4%
Contains less Saturated Fat -93.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Spinach raw
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Spinach raw Opinion
Net carbs 51.07g 1.43g Wheat Bread
Protein 12.96g 2.86g Wheat Bread
Fats 4.27g 0.39g Wheat Bread
Carbs 55.77g 3.63g Wheat Bread
Calories 313kcal 23kcal Wheat Bread
Fructose 0.15g Spinach raw
Sugar 6.42g 0.42g Spinach raw
Fiber 4.7g 2.2g Wheat Bread
Calcium 165mg 99mg Wheat Bread
Iron 4.09mg 2.71mg Wheat Bread
Magnesium 59mg 79mg Spinach raw
Phosphorus 188mg 49mg Wheat Bread
Potassium 223mg 558mg Spinach raw
Sodium 601mg 79mg Spinach raw
Zinc 1.47mg 0.53mg Wheat Bread
Copper 0.198mg 0.13mg Wheat Bread
Manganese 1.377mg 0.897mg Wheat Bread
Selenium 33.4µg 1µg Wheat Bread
Vitamin A 0IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 0.24mg 2.03mg Spinach raw
Vitamin C 0.2mg 28.1mg Spinach raw
Vitamin B1 0.439mg 0.078mg Wheat Bread
Vitamin B2 0.382mg 0.189mg Wheat Bread
Vitamin B3 6.25mg 0.724mg Wheat Bread
Vitamin B5 0.456mg 0.065mg Wheat Bread
Vitamin B6 0.153mg 0.195mg Spinach raw
Folate 86µg 194µg Spinach raw
Vitamin K 5.7µg 482.9µg Spinach raw
Tryptophan 0.092mg 0.039mg Wheat Bread
Threonine 0.299mg 0.122mg Wheat Bread
Isoleucine 0.258mg 0.147mg Wheat Bread
Leucine 0.461mg 0.223mg Wheat Bread
Lysine 0.215mg 0.174mg Wheat Bread
Methionine 0.105mg 0.053mg Wheat Bread
Phenylalanine 0.315mg 0.129mg Wheat Bread
Valine 0.31mg 0.161mg Wheat Bread
Histidine 0.15mg 0.064mg Wheat Bread
Saturated Fat 0.989g 0.063g Spinach raw
Monounsaturated Fat 1.019g 0.01g Wheat Bread
Polyunsaturated fat 1.72g 0.165g Wheat Bread
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
181%
Spinach raw
Minerals Daily Need Coverage Score
89%
Wheat Bread
45%
Spinach raw

Comparison summary

Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 6g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 522mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.926g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 28)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.