Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flour
  5. Compare
  6. Flour vs. Spinach raw

Flour vs. Spinach raw — In-Depth Nutrition Comparison

Compare

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, vitamin C, magnesium, and potassium.
  • Spinach raw covers your daily need for 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.
  • Flour has a higher glycemic index (72) than spinach raw (32).

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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more IronIron +71.2%
Contains more ZincZinc +32.1%
Contains more PhosphorusPhosphorus +120.4%
Contains less SodiumSodium -97.5%
Contains more SeleniumSelenium +3290%
Contains more MagnesiumMagnesium +259.1%
Contains more CalciumCalcium +560%
Contains more PotassiumPotassium +421.5%
Contains more ManganeseManganese +31.5%
~equal in Copper ~0.13mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +906.4%
Contains more Vitamin B2Vitamin B2 +161.4%
Contains more Vitamin B3Vitamin B3 +715.5%
Contains more Vitamin B5Vitamin B5 +573.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3283.3%
Contains more Vitamin B6Vitamin B6 +343.2%
Contains more Vitamin KVitamin K +160866.7%
Contains more CholineCholine +85.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~194µg

All nutrients comparison - raw data values

Nutrient Flour Spinach raw DV% diff.
Vitamin K 0.3µg 482.9µg 402%
Selenium 33.9µg 1µg 60%
Vitamin B1 0.785mg 0.078mg 59%
Vitamin A 0µg 469µg 52%
Vitamin B3 5.904mg 0.724mg 32%
Vitamin C 0mg 28.1mg 31%
Iron 4.64mg 2.71mg 24%
Carbs 76.31g 3.63g 24%
Vitamin B2 0.494mg 0.189mg 23%
Calories 364kcal 23kcal 17%
Protein 10.33g 2.86g 15%
Magnesium 22mg 79mg 14%
Potassium 107mg 558mg 13%
Vitamin E 0.06mg 2.03mg 13%
Vitamin B6 0.044mg 0.195mg 12%
Manganese 0.682mg 0.897mg 9%
Calcium 15mg 99mg 8%
Phosphorus 108mg 49mg 8%
Vitamin B5 0.438mg 0.065mg 7%
Folate 183µg 194µg 3%
Sodium 2mg 79mg 3%
Fiber 2.7g 2.2g 2%
Choline 10.4mg 19.3mg 2%
Zinc 0.7mg 0.53mg 2%
Polyunsaturated fat 0.413g 0.165g 2%
Copper 0.144mg 0.13mg 2%
Fats 0.98g 0.39g 1%
Net carbs 73.61g 1.43g N/A
Sugar 0.27g 0.42g N/A
Saturated fat 0.155g 0.063g 0%
Monounsaturated fat 0.087g 0.01g 0%
Tryptophan 0.127mg 0.039mg 0%
Threonine 0.281mg 0.122mg 0%
Isoleucine 0.357mg 0.147mg 0%
Leucine 0.71mg 0.223mg 0%
Lysine 0.228mg 0.174mg 0%
Methionine 0.183mg 0.053mg 0%
Phenylalanine 0.52mg 0.129mg 0%
Valine 0.415mg 0.161mg 0%
Histidine 0.23mg 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +770%
Contains more Poly. FatPolyunsaturated fat +150.3%
Contains less Sat. FatSaturated fat -59.4%

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.