Wheat vs. Spinach — In-Depth Nutrition Comparison
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What are the differences between wheat and spinach?
- Wheat is higher in selenium, phosphorus, and vitamin B3; however, spinach is richer in vitamin A, folate, iron, vitamin B2, vitamin B6, calcium, and vitamin E.
- Spinach's daily need coverage for vitamin A is 210% more.
- Spinach contains 21 times less selenium than wheat. Wheat contains 31.9µg of selenium, while spinach contains 1.5µg.
- Spinach has a lower glycemic index (32) than wheat (50).
We used Wheat, KAMUT khorasan, cooked and Spinach, cooked, boiled, drained, without salt 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.
| Contains more CopperCopper | +19% |
| Contains more ZincZinc | +142.1% |
| Contains more PhosphorusPhosphorus | +162.5% |
| Contains less SodiumSodium | -88.6% |
| Contains more SeleniumSelenium | +2026.7% |
| Contains more MagnesiumMagnesium | +81.3% |
| Contains more CalciumCalcium | +1411.1% |
| Contains more PotassiumPotassium | +184.1% |
| Contains more IronIron | +102.8% |
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 B3Vitamin B3 | +370.4% |
| Contains more Vitamin EVitamin E | +766.7% |
| Contains more Vitamin B2Vitamin B2 | +686.7% |
| Contains more Vitamin B6Vitamin B6 | +245.7% |
| Contains more FolateFolate | +1227.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +92.3% |
| Contains more FatsFats | +219.2% |
| Contains more CarbsCarbs | +636% |
| Contains more WaterWater | +39.9% |
| Contains more OtherOther | +166.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1300% |
| Contains more Poly. FatPolyunsaturated fat | +122.9% |
| Contains less Sat. FatSaturated fat | -44.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 493.6µg | 411% | |
| Vitamin A | 524µg | 58% | |
| Selenium | 31.9µg | 1.5µg | 55% |
| Folate | 11µg | 146µg | 34% |
| Iron | 1.76mg | 3.57mg | 23% |
| Vitamin B2 | 0.03mg | 0.236mg | 16% |
| Vitamin B6 | 0.07mg | 0.242mg | 13% |
| Phosphorus | 147mg | 56mg | 13% |
| Calcium | 9mg | 136mg | 13% |
| Vitamin E | 0.24mg | 2.08mg | 12% |
| Vitamin B3 | 2.305mg | 0.49mg | 11% |
| Vitamin C | 9.8mg | 11% | |
| Zinc | 1.84mg | 0.76mg | 10% |
| Potassium | 164mg | 466mg | 9% |
| Magnesium | 48mg | 87mg | 9% |
| Fiber | 4.3g | 2.4g | 8% |
| Carbs | 27.6g | 3.75g | 8% |
| Protein | 5.71g | 2.97g | 5% |
| Calories | 132kcal | 23kcal | 5% |
| Manganese | 1.03mg | 0.935mg | 4% |
| Choline | 19.7mg | 4% | |
| Copper | 0.207mg | 0.174mg | 4% |
| Sodium | 8mg | 70mg | 3% |
| Vitamin B5 | 0.145mg | 3% | |
| Fats | 0.83g | 0.26g | 1% |
| Polyunsaturated fat | 0.243g | 0.109g | 1% |
| Net carbs | 23.3g | 1.35g | N/A |
| Sugar | 3.07g | 0.43g | N/A |
| Vitamin B1 | 0.095mg | 0.095mg | 0% |
| Trans fat | 0.002g | 0g | N/A |
| Saturated fat | 0.077g | 0.043g | 0% |
| Monounsaturated fat | 0.084g | 0.006g | 0% |
| Tryptophan | 0.051mg | 0.04mg | 0% |
| Threonine | 0.172mg | 0.127mg | 0% |
| Isoleucine | 0.22mg | 0.152mg | 0% |
| Leucine | 0.432mg | 0.231mg | 0% |
| Lysine | 0.161mg | 0.182mg | 0% |
| Methionine | 0.097mg | 0.055mg | 0% |
| Phenylalanine | 0.3mg | 0.134mg | 0% |
| Valine | 0.267mg | 0.168mg | 0% |
| Histidine | 0.147mg | 0.066mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
135%
Minerals Daily Need Coverage Score
61%
52%
Comparison summary
Which food contains less Sodium?
Wheat contains less Sodium (difference - 62mg)
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 2.64g)
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 0.034g)
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 18)
Which food is cheaper?
Spinach is cheaper (difference - $0.2)
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.