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  6. Flour vs. Spinach raw

Flour vs. Spinach raw — In-Depth Nutrition Comparison

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How are Flour and Spinach raw different?

  • Flour is richer in Selenium, Vitamin B1, Vitamin B3, Iron, and Vitamin B2, while Spinach raw is higher in Vitamin K, Vitamin A RAE, Vitamin C, Magnesium, and Potassium.
  • Spinach raw covers your daily need of Vitamin K 402% more than Flour.
  • Flour contains 34 times more Selenium than Spinach raw. Flour contains 33.9µg of Selenium, while Spinach raw contains 1µg.

Wheat flour, white, all-purpose, enriched, bleached and Spinach, raw types were used in this article.

Infographic

Flour vs Spinach raw 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.
Flour
Flour
6
:
4
Spinach raw
Spinach raw
Contains more Iron +71.2%
Contains more Phosphorus +120.4%
Contains less Sodium -97.5%
Contains more Zinc +32.1%
Contains more Copper +10.8%
Contains more Selenium +3290%
Contains more Calcium +560%
Contains more Magnesium +259.1%
Contains more Potassium +421.5%
Contains more Manganese +31.5%
Equal in Copper - 0.13
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Iron +71.2%
Contains more Phosphorus +120.4%
Contains less Sodium -97.5%
Contains more Zinc +32.1%
Contains more Copper +10.8%
Contains more Selenium +3290%
Contains more Calcium +560%
Contains more Magnesium +259.1%
Contains more Potassium +421.5%
Contains more Manganese +31.5%
Equal in Copper - 0.13

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.
Flour
Flour
4
:
6
Spinach raw
Spinach raw
Contains more Vitamin B1 +906.4%
Contains more Vitamin B2 +161.4%
Contains more Vitamin B3 +715.5%
Contains more Vitamin B5 +573.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +3283.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +343.2%
Contains more Vitamin K +160866.7%
Equal in Folate - 194
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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%
Contains more Vitamin B1 +906.4%
Contains more Vitamin B2 +161.4%
Contains more Vitamin B3 +715.5%
Contains more Vitamin B5 +573.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +3283.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +343.2%
Contains more Vitamin K +160866.7%
Equal in Folate - 194

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Spinach raw
Spinach raw
Contains more Protein +261.2%
Contains more Fats +151.3%
Contains more Carbs +2002.2%
Contains more Water +666.8%
Contains more Other +273.9%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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
Contains more Protein +261.2%
Contains more Fats +151.3%
Contains more Carbs +2002.2%
Contains more Water +666.8%
Contains more Other +273.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +770%
Contains more Polyunsaturated fat +150.3%
Contains less Saturated Fat -59.4%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +770%
Contains more Polyunsaturated fat +150.3%
Contains less Saturated Fat -59.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Spinach raw Opinion
Net carbs 73.61g 1.43g Flour
Protein 10.33g 2.86g Flour
Fats 0.98g 0.39g Flour
Carbs 76.31g 3.63g Flour
Calories 364kcal 23kcal Flour
Fructose 0.15g Spinach raw
Sugar 0.27g 0.42g Flour
Fiber 2.7g 2.2g Flour
Calcium 15mg 99mg Spinach raw
Iron 4.64mg 2.71mg Flour
Magnesium 22mg 79mg Spinach raw
Phosphorus 108mg 49mg Flour
Potassium 107mg 558mg Spinach raw
Sodium 2mg 79mg Flour
Zinc 0.7mg 0.53mg Flour
Copper 0.144mg 0.13mg Flour
Manganese 0.682mg 0.897mg Spinach raw
Selenium 33.9µg 1µg Flour
Vitamin A 0IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 0.06mg 2.03mg Spinach raw
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.785mg 0.078mg Flour
Vitamin B2 0.494mg 0.189mg Flour
Vitamin B3 5.904mg 0.724mg Flour
Vitamin B5 0.438mg 0.065mg Flour
Vitamin B6 0.044mg 0.195mg Spinach raw
Folate 183µg 194µg Spinach raw
Vitamin K 0.3µg 482.9µg Spinach raw
Tryptophan 0.127mg 0.039mg Flour
Threonine 0.281mg 0.122mg Flour
Isoleucine 0.357mg 0.147mg Flour
Leucine 0.71mg 0.223mg Flour
Lysine 0.228mg 0.174mg Flour
Methionine 0.183mg 0.053mg Flour
Phenylalanine 0.52mg 0.129mg Flour
Valine 0.415mg 0.161mg Flour
Histidine 0.23mg 0.064mg Flour
Saturated Fat 0.155g 0.063g Spinach raw
Monounsaturated Fat 0.087g 0.01g Flour
Polyunsaturated fat 0.413g 0.165g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Spinach raw
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
50%
Flour
181%
Spinach raw
Minerals Daily Need Coverage Score
59%
Flour
45%
Spinach raw

Comparison summary

Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.092g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 40)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.8)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 77mg)
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.
Which food is richer in vitamins?
?
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.