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.

Wheat

Spinach

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%

~equal in Manganese ~0.935mg

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.

Wheat

Spinach

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.095mg

~equal in Vitamin B12 ~0µg

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%
Calcium	9mg	136mg	13%
Phosphorus	147mg	56mg	13%
Vitamin B6	0.07mg	0.242mg	13%
Vitamin E	0.24mg	2.08mg	12%
Vitamin C		9.8mg	11%
Vitamin B3	2.305mg	0.49mg	11%
Zinc	1.84mg	0.76mg	10%
Magnesium	48mg	87mg	9%
Potassium	164mg	466mg	9%
Carbs	27.6g	3.75g	8%
Fiber	4.3g	2.4g	8%
Calories	132kcal	23kcal	5%
Protein	5.71g	2.97g	5%
Copper	0.207mg	0.174mg	4%
Manganese	1.03mg	0.935mg	4%
Choline		19.7mg	4%
Sodium	8mg	70mg	3%
Vitamin B5		0.145mg	3%
Fats	0.83g	0.26g	1%
Polyunsaturated fat	0.243g	0.109g	1%
Protein per 100 calories	4.3g	13g	N/A
Calories per 10 g protein	231kcal	77kcal	N/A
Weight per 100 calories	76g	435g	N/A
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%