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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
