Spinach raw vs. Wheat — In-Depth Nutrition Comparison
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Summary of differences between spinach raw and wheat
- Spinach raw has more vitamin A, folate, and vitamin C; however, wheat is higher in selenium, manganese, phosphorus, copper, vitamin B3, zinc, and vitamin B1.
- Spinach raw covers your daily need for vitamin A, 188% more than wheat .
- The glycemic index of wheat is higher.
These are the specific foods used in this comparison Spinach, raw and Wheat, durum.
Infographic
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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.
| Contains more CalciumCalcium | +191.2% |
| Contains more PotassiumPotassium | +29.5% |
| Contains more MagnesiumMagnesium | +82.3% |
| Contains more IronIron | +29.9% |
| Contains more CopperCopper | +325.4% |
| Contains more ZincZinc | +684.9% |
| Contains more PhosphorusPhosphorus | +936.7% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +235.8% |
| Contains more SeleniumSelenium | +8840% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +56.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +351.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +437.2% |
| Contains more Vitamin B3Vitamin B3 | +830.7% |
| Contains more Vitamin B5Vitamin B5 | +1338.5% |
| Contains more Vitamin B6Vitamin B6 | +114.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 402% | |
| Selenium | 1µg | 89.4µg | 161% |
| Manganese | 0.897mg | 3.012mg | 92% |
| Phosphorus | 49mg | 508mg | 66% |
| Vitamin A | 469µg | 0µg | 52% |
| Copper | 0.13mg | 0.553mg | 47% |
| Folate | 194µg | 43µg | 38% |
| Vitamin B3 | 0.724mg | 6.738mg | 38% |
| Zinc | 0.53mg | 4.16mg | 33% |
| Vitamin C | 28.1mg | 0mg | 31% |
| Vitamin B1 | 0.078mg | 0.419mg | 28% |
| Carbs | 3.63g | 71.13g | 23% |
| Protein | 2.86g | 13.68g | 22% |
| Vitamin B6 | 0.195mg | 0.419mg | 17% |
| Vitamin B5 | 0.065mg | 0.935mg | 17% |
| Calories | 23kcal | 339kcal | 16% |
| Magnesium | 79mg | 144mg | 15% |
| Vitamin E | 2.03mg | 14% | |
| Iron | 2.71mg | 3.52mg | 10% |
| Fiber | 2.2g | 9% | |
| Calcium | 99mg | 34mg | 7% |
| Polyunsaturated fat | 0.165g | 0.978g | 5% |
| Vitamin B2 | 0.189mg | 0.121mg | 5% |
| Choline | 19.3mg | 4% | |
| Potassium | 558mg | 431mg | 4% |
| Sodium | 79mg | 2mg | 3% |
| Fats | 0.39g | 2.47g | 3% |
| Saturated fat | 0.063g | 0.454g | 2% |
| Monounsaturated fat | 0.01g | 0.344g | 1% |
| Net carbs | 1.43g | 71.13g | N/A |
| Sugar | 0.42g | N/A | |
| Tryptophan | 0.039mg | 0.176mg | 0% |
| Threonine | 0.122mg | 0.366mg | 0% |
| Isoleucine | 0.147mg | 0.533mg | 0% |
| Leucine | 0.223mg | 0.934mg | 0% |
| Lysine | 0.174mg | 0.303mg | 0% |
| Methionine | 0.053mg | 0.221mg | 0% |
| Phenylalanine | 0.129mg | 0.681mg | 0% |
| Valine | 0.161mg | 0.594mg | 0% |
| Histidine | 0.064mg | 0.322mg | 0% |
| Fructose | 0.15g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
| Contains more WaterWater | +735.5% |
| Contains more ProteinProtein | +378.3% |
| Contains more FatsFats | +533.3% |
| Contains more CarbsCarbs | +1859.5% |
~equal in
Other
~1.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
0.454 g
Monounsaturated fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
| Contains less Sat. FatSaturated fat | -86.1% |
| Contains more Mono. FatMonounsaturated fat | +3340% |
| Contains more Poly. FatPolyunsaturated fat | +492.7% |