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  6. Spinach raw vs. Wheat gluten

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

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How are Spinach raw and Wheat gluten different?

  • Spinach raw is higher in Vitamin K, Vitamin A RAE, Folate, Vitamin C, Vitamin B6, Vitamin B2, and Vitamin E , however, Wheat gluten is richer in Selenium, Iron, and Phosphorus.
  • Daily need coverage for Vitamin K from Spinach raw is 402% higher.

Spinach, raw and Vital wheat gluten are the varieties used in this article.

Infographic

Spinach raw vs Wheat gluten 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.
Spinach raw
Spinach raw
3
:
7
Wheat gluten
Wheat gluten
Contains more Magnesium +216%
Contains more Potassium +458%
Contains more Calcium +43.4%
Contains more Iron +91.9%
Contains more Phosphorus +430.6%
Contains less Sodium -63.3%
Contains more Zinc +60.4%
Contains more Copper +40%
Contains more Selenium +3870%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Wheat gluten
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 195% 18% 112% 9% 4% 24% 61% 0% 217%
Contains more Magnesium +216%
Contains more Potassium +458%
Contains more Calcium +43.4%
Contains more Iron +91.9%
Contains more Phosphorus +430.6%
Contains less Sodium -63.3%
Contains more Zinc +60.4%
Contains more Copper +40%
Contains more Selenium +3870%

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.
Spinach raw
Spinach raw
10
:
0
Wheat gluten
Wheat gluten
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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%
Wheat gluten
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
3
Wheat gluten
Wheat gluten
Contains more Water +1014.6%
Contains more Other +72%
Contains more Protein +2528%
Contains more Fats +374.4%
Contains more Carbs +279.9%
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
Wheat gluten
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more Water +1014.6%
Contains more Other +72%
Contains more Protein +2528%
Contains more Fats +374.4%
Contains more Carbs +279.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Wheat gluten
Wheat gluten
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +1460%
Contains more Polyunsaturated fat +390.9%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Wheat gluten
22% 13% 65%
Saturated Fat: 0.272 g
Monounsaturated Fat: 0.156 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +1460%
Contains more Polyunsaturated fat +390.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Wheat gluten Opinion
Net carbs 1.43g 13.19g Wheat gluten
Protein 2.86g 75.16g Wheat gluten
Fats 0.39g 1.85g Wheat gluten
Carbs 3.63g 13.79g Wheat gluten
Calories 23kcal 370kcal Wheat gluten
Fructose 0.15g Spinach raw
Sugar 0.42g 0g Wheat gluten
Fiber 2.2g 0.6g Spinach raw
Calcium 99mg 142mg Wheat gluten
Iron 2.71mg 5.2mg Wheat gluten
Magnesium 79mg 25mg Spinach raw
Phosphorus 49mg 260mg Wheat gluten
Potassium 558mg 100mg Spinach raw
Sodium 79mg 29mg Wheat gluten
Zinc 0.53mg 0.85mg Wheat gluten
Copper 0.13mg 0.182mg Wheat gluten
Manganese 0.897mg Spinach raw
Selenium 1µg 39.7µg Wheat gluten
Vitamin A 9377IU 0IU Spinach raw
Vitamin A RAE 469µg 0µg Spinach raw
Vitamin E 2.03mg 0mg Spinach raw
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0mg Spinach raw
Vitamin B2 0.189mg 0mg Spinach raw
Vitamin B3 0.724mg 0mg Spinach raw
Vitamin B5 0.065mg 0mg Spinach raw
Vitamin B6 0.195mg 0mg Spinach raw
Folate 194µg 0µg Spinach raw
Vitamin K 482.9µg 0µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.063g 0.272g Spinach raw
Monounsaturated Fat 0.01g 0.156g Wheat gluten
Polyunsaturated fat 0.165g 0.81g Wheat gluten

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Wheat gluten
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
181%
Spinach raw
0%
Wheat gluten
Minerals Daily Need Coverage Score
45%
Spinach raw
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 50mg)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.209g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
  2. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.