Spinach vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between spinach and wheat?

Spinach is higher in vitamin A, folate, iron, vitamin B2, vitamin B6, calcium, and vitamin E; however, wheat is richer in selenium, phosphorus, and vitamin B3.
Spinach's daily need coverage for vitamin A is 210% more.
Wheat contains 15 times less calcium than spinach. Spinach contains 136mg of calcium, while wheat contains 9mg.
Spinach has a lower glycemic index (32) than wheat (50).

We used Spinach, cooked, boiled, drained, without salt and Wheat, KAMUT khorasan, cooked types in this article.

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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.

Spinach

Wheat

Contains more MagnesiumMagnesium	+81.3%
Contains more CalciumCalcium	+1411.1%
Contains more PotassiumPotassium	+184.1%
Contains more IronIron	+102.8%

Contains more CopperCopper	+19%
Contains more ZincZinc	+142.1%
Contains more PhosphorusPhosphorus	+162.5%
Contains less SodiumSodium	-88.6%
Contains more ManganeseManganese	+10.2%
Contains more SeleniumSelenium	+2026.7%

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

Wheat

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+766.7%
Contains more Vitamin B2Vitamin B2	+686.7%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+245.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1227.3%

Contains more Vitamin B3Vitamin B3

+370.4%

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.095mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	493.6µg		411%
Vitamin A	524µg		58%
Selenium	1.5µg	31.9µg	55%
Folate	146µg	11µg	34%
Iron	3.57mg	1.76mg	23%
Vitamin B2	0.236mg	0.03mg	16%
Calcium	136mg	9mg	13%
Phosphorus	56mg	147mg	13%
Vitamin B6	0.242mg	0.07mg	13%
Vitamin E	2.08mg	0.24mg	12%
Vitamin C	9.8mg		11%
Vitamin B3	0.49mg	2.305mg	11%
Zinc	0.76mg	1.84mg	10%
Magnesium	87mg	48mg	9%
Potassium	466mg	164mg	9%
Carbs	3.75g	27.6g	8%
Fiber	2.4g	4.3g	8%
Calories	23kcal	132kcal	5%
Protein	2.97g	5.71g	5%
Copper	0.174mg	0.207mg	4%
Manganese	0.935mg	1.03mg	4%
Choline	19.7mg		4%
Sodium	70mg	8mg	3%
Vitamin B5	0.145mg		3%
Fats	0.26g	0.83g	1%
Polyunsaturated fat	0.109g	0.243g	1%
Protein per 100 calories	13g	4.3g	N/A
Calories per 10 g protein	77kcal	231kcal	N/A
Weight per 100 calories	435g	76g	N/A
Net carbs	1.35g	23.3g	N/A
Sugar	0.43g	3.07g	N/A
Vitamin B1	0.095mg	0.095mg	0%
Trans fat	0g	0.002g	N/A
Saturated fat	0.043g	0.077g	0%
Monounsaturated fat	0.006g	0.084g	0%
Tryptophan	0.04mg	0.051mg	0%
Threonine	0.127mg	0.172mg	0%
Isoleucine	0.152mg	0.22mg	0%
Leucine	0.231mg	0.432mg	0%
Lysine	0.182mg	0.161mg	0%
Methionine	0.055mg	0.097mg	0%
Phenylalanine	0.134mg	0.3mg	0%
Valine	0.168mg	0.267mg	0%
Histidine	0.066mg	0.147mg	0%