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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, 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.
  • Wheat Bread has a higher glycemic index than spinach raw.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +66.7%
Contains more IronIron +50.9%
Contains more CopperCopper +52.3%
Contains more ZincZinc +177.4%
Contains more PhosphorusPhosphorus +283.7%
Contains more ManganeseManganese +53.5%
Contains more SeleniumSelenium +3240%
Contains more MagnesiumMagnesium +33.9%
Contains more PotassiumPotassium +150.2%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +462.8%
Contains more Vitamin B2Vitamin B2 +102.1%
Contains more Vitamin B3Vitamin B3 +763.3%
Contains more Vitamin B5Vitamin B5 +601.5%
Contains more CholineCholine +14.5%
Contains more Vitamin CVitamin C +13950%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +745.8%
Contains more Vitamin B6Vitamin B6 +27.5%
Contains more Vitamin KVitamin K +8371.9%
Contains more FolateFolate +125.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Spinach raw DV% diff.
Vitamin K 5.7µg 482.9µg 398%
Selenium 33.4µg 1µg 59%
Vitamin A 0µg 469µg 52%
Vitamin B3 6.25mg 0.724mg 35%
Vitamin C 0.2mg 28.1mg 31%
Vitamin B1 0.439mg 0.078mg 30%
Folate 86µg 194µg 27%
Sodium 601mg 79mg 23%
Manganese 1.377mg 0.897mg 21%
Phosphorus 188mg 49mg 20%
Protein 12.96g 2.86g 20%
Carbs 55.77g 3.63g 17%
Iron 4.09mg 2.71mg 17%
Calories 313kcal 23kcal 15%
Vitamin B2 0.382mg 0.189mg 15%
Vitamin E 0.24mg 2.03mg 12%
Fiber 4.7g 2.2g 10%
Polyunsaturated fat 1.72g 0.165g 10%
Potassium 223mg 558mg 10%
Zinc 1.47mg 0.53mg 9%
Vitamin B5 0.456mg 0.065mg 8%
Copper 0.198mg 0.13mg 8%
Calcium 165mg 99mg 7%
Fats 4.27g 0.39g 6%
Magnesium 59mg 79mg 5%
Saturated fat 0.989g 0.063g 4%
Vitamin B6 0.153mg 0.195mg 3%
Monounsaturated fat 1.019g 0.01g 3%
Choline 22.1mg 19.3mg 1%
Net carbs 51.07g 1.43g N/A
Sugar 6.42g 0.42g N/A
Tryptophan 0.092mg 0.039mg 0%
Threonine 0.299mg 0.122mg 0%
Isoleucine 0.258mg 0.147mg 0%
Leucine 0.461mg 0.223mg 0%
Lysine 0.215mg 0.174mg 0%
Methionine 0.105mg 0.053mg 0%
Phenylalanine 0.315mg 0.129mg 0%
Valine 0.31mg 0.161mg 0%
Histidine 0.15mg 0.064mg 0%
Fructose 0.15g 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 ProteinProtein +353.1%
Contains more FatsFats +994.9%
Contains more CarbsCarbs +1436.4%
Contains more OtherOther +61%
Contains more WaterWater +277.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +10090%
Contains more Poly. FatPolyunsaturated fat +942.4%
Contains less Sat. FatSaturated fat -93.6%

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.