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  6. Spinach raw vs. Khorasan wheat

Spinach raw vs. Khorasan wheat — In-Depth Nutrition Comparison

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A recap on differences between Spinach raw and Khorasan wheat

  • Spinach raw is higher in Vitamin K, Vitamin A RAE, and Vitamin C, yet Khorasan wheat is higher in Selenium, Manganese, Phosphorus, Copper, Vitamin B1, Fiber, and Vitamin B3.
  • Spinach raw covers your daily Vitamin K needs 401% more than Khorasan wheat.

Food varieties used in this article are Spinach, raw and Wheat, KAMUT khorasan, uncooked.

Infographic

Spinach raw vs Khorasan wheat 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
2
:
8
Khorasan wheat
Khorasan wheat
Contains more Calcium +350%
Contains more Potassium +38.5%
Contains more Iron +39.1%
Contains more Magnesium +64.6%
Contains more Phosphorus +642.9%
Contains less Sodium -93.7%
Contains more Zinc +594.3%
Contains more Copper +289.2%
Contains more Manganese +204.9%
Contains more Selenium +8050%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Khorasan wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 142% 93% 156% 36% 1% 101% 169% 357% 445%
Contains more Calcium +350%
Contains more Potassium +38.5%
Contains more Iron +39.1%
Contains more Magnesium +64.6%
Contains more Phosphorus +642.9%
Contains less Sodium -93.7%
Contains more Zinc +594.3%
Contains more Copper +289.2%
Contains more Manganese +204.9%
Contains more Selenium +8050%

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
8
:
4
Khorasan wheat
Khorasan wheat
Contains more Vitamin A +93670%
Contains more Vitamin E +232.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +26727.8%
Contains more Vitamin B1 +625.6%
Contains more Vitamin B3 +780.5%
Contains more Vitamin B5 +1360%
Contains more Vitamin B6 +32.8%
Equal in Vitamin B2 - 0.184
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%
Khorasan wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 142% 43% 120% 57% 60% 0% 0% 5%
Contains more Vitamin A +93670%
Contains more Vitamin E +232.8%
Contains more Vitamin C +∞%
Contains more Vitamin K +26727.8%
Contains more Vitamin B1 +625.6%
Contains more Vitamin B3 +780.5%
Contains more Vitamin B5 +1360%
Contains more Vitamin B6 +32.8%
Equal in Vitamin B2 - 0.184

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
3
Khorasan wheat
Khorasan wheat
Contains more Water +725.7%
Contains more Protein +408.4%
Contains more Fats +446.2%
Contains more Carbs +1844.4%
Equal in Other - 1.68
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
Khorasan wheat
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more Water +725.7%
Contains more Protein +408.4%
Contains more Fats +446.2%
Contains more Carbs +1844.4%
Equal in Other - 1.68

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
1
:
2
Khorasan wheat
Khorasan wheat
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +2030%
Contains more Polyunsaturated fat +276.4%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Khorasan wheat
19% 21% 60%
Saturated Fat: 0.196 g
Monounsaturated Fat: 0.213 g
Polyunsaturated fat: 0.621 g
Contains less Saturated Fat -67.9%
Contains more Monounsaturated Fat +2030%
Contains more Polyunsaturated fat +276.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
4
Khorasan wheat
Khorasan wheat
Contains more Fructose +36.4%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +685.7%
Contains more Glucose +463.6%
Contains more Maltose +∞%
Spinach raw
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Khorasan wheat
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Contains more Fructose +36.4%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +685.7%
Contains more Glucose +463.6%
Contains more Maltose +∞%

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 Khorasan wheat
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach raw Khorasan wheat Opinion
Net carbs 1.43g 59.48g Khorasan wheat
Protein 2.86g 14.54g Khorasan wheat
Fats 0.39g 2.13g Khorasan wheat
Carbs 3.63g 70.58g Khorasan wheat
Calories 23kcal 337kcal Khorasan wheat
Starch 52.41g Khorasan wheat
Fructose 0.15g 0.11g Spinach raw
Sugar 0.42g 7.84g Spinach raw
Fiber 2.2g 11.1g Khorasan wheat
Calcium 99mg 22mg Spinach raw
Iron 2.71mg 3.77mg Khorasan wheat
Magnesium 79mg 130mg Khorasan wheat
Phosphorus 49mg 364mg Khorasan wheat
Potassium 558mg 403mg Spinach raw
Sodium 79mg 5mg Khorasan wheat
Zinc 0.53mg 3.68mg Khorasan wheat
Copper 0.13mg 0.506mg Khorasan wheat
Manganese 0.897mg 2.735mg Khorasan wheat
Selenium 1µg 81.5µg Khorasan wheat
Vitamin A 9377IU 10IU Spinach raw
Vitamin A RAE 469µg 1µg Spinach raw
Vitamin E 2.03mg 0.61mg Spinach raw
Vitamin C 28.1mg 0mg Spinach raw
Vitamin B1 0.078mg 0.566mg Khorasan wheat
Vitamin B2 0.189mg 0.184mg Spinach raw
Vitamin B3 0.724mg 6.375mg Khorasan wheat
Vitamin B5 0.065mg 0.949mg Khorasan wheat
Vitamin B6 0.195mg 0.259mg Khorasan wheat
Folate 194µg Spinach raw
Vitamin K 482.9µg 1.8µg Spinach raw
Tryptophan 0.039mg 0.13mg Khorasan wheat
Threonine 0.122mg 0.442mg Khorasan wheat
Isoleucine 0.147mg 0.566mg Khorasan wheat
Leucine 0.223mg 1.112mg Khorasan wheat
Lysine 0.174mg 0.416mg Khorasan wheat
Methionine 0.053mg 0.251mg Khorasan wheat
Phenylalanine 0.129mg 0.772mg Khorasan wheat
Valine 0.161mg 0.687mg Khorasan wheat
Histidine 0.064mg 0.379mg Khorasan wheat
Trans Fat 0g 0.005g Spinach raw
Saturated Fat 0.063g 0.196g Spinach raw
Monounsaturated Fat 0.01g 0.213g Khorasan wheat
Polyunsaturated fat 0.165g 0.621g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Khorasan wheat
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
36%
Khorasan wheat
Minerals Daily Need Coverage Score
45%
Spinach raw
150%
Khorasan wheat

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 7.42g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.133g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 74mg)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $0.2)
Which food is richer in minerals?
Khorasan wheat
Khorasan wheat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.