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

Spinach vs. Wheat — In-Depth Nutrition Comparison

Compare

What are the differences between spinach and wheat?

  • Spinach is higher in folate, iron, vitamin B2, vitamin B6, calcium, and vitamin E; however, wheat is richer in selenium, phosphorus, vitamin B3, and zinc.
  • Wheat's daily need coverage for selenium is 55% 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.

Infographic

Spinach vs Wheat infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Wheat
Wheat
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Wheat
Wheat
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
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 Spinach Wheat 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +39.9%
Contains more ProteinProtein +92.3%
Contains more FatsFats +219.2%
Contains more CarbsCarbs +636%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated fat -44.2%
Contains more Mono. FatMonounsaturated fat +1300%
Contains more Poly. FatPolyunsaturated fat +122.9%

People also compare

Spinach
Spinach vs Broccoli
Broccoli
Spinach
Spinach vs Tomato
Tomato
Spinach
Spinach vs Vegetable
Vegetable
Wheat
Wheat vs Flour
Flour
Wheat
Wheat vs Wild rice raw
Wild rice raw
Wheat
Wheat vs Tagliatelle
Tagliatelle

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.