Flour vs. Spinach

Nutrition comparison of Flour and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of flour versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in flour and spinach:

  • Both spinach and flour are high in dietary fiber.
  • Flour is a great source of protein.
  • Spinach has more riboflavin, Vitamin B6 and folate, however, flour contains more pantothenic acid.
  • Spinach is a great source of iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
Detailed nutritional comparison of flour and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Flour src
Image of Spinach src

Calories and Carbs

calories

Flour is high in calories and spinach has 94% less calories than flour - spinach has 23 calories per 100 grams and flour has 364 calories.

Flour Spinach
Protein 12% 40%
Carbohydrates 86% 49%
Fat 2% 10%
Alcohol ~ ~

carbohydrates

Flour is high in carbohydrates and spinach has 95% less carbohydrates than flour - spinach has 3.6g of total carbs per 100 grams and flour has 76.3g of carbohydrates.

dietary fiber

Both spinach and flour are high in dietary fiber. Flour has 23% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.

sugar

Spinach and flour contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and flour has 0.27g of sugar.

Protein

protein

Flour is a great source of protein and it has 261% more protein than spinach - spinach has 2.9g of protein per 100 grams and flour has 10.3g of protein.

Fat

saturated fat

Both spinach and flour are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and flour has 0.16g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has more Vitamin C than flour - spinach has 28.1mg of Vitamin C per 100 grams and flour does not contain significant amounts.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than flour - spinach has 469ug of Vitamin A per 100 grams and flour does not contain significant amounts.

Vitamin E

Spinach has 32 times more Vitamin E than flour - spinach has 2mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 1608 times more Vitamin K than flour - spinach has 482.9ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.

The B Vitamins

Spinach has more riboflavin, Vitamin B6 and folate, however, flour contains more pantothenic acid. Both flour and spinach contain significant amounts of thiamin and niacin.

Flour Spinach
Thiamin 0.12 MG 0.078 MG
Riboflavin 0.04 MG 0.189 MG
Niacin 1.25 MG 0.724 MG
Pantothenic acid 0.438 MG 0.065 MG
Vitamin B6 0.044 MG 0.195 MG
Folate 26 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 560% more calcium than flour - spinach has 99mg of calcium per 100 grams and flour has 15mg of calcium.

iron

Spinach is a great source of iron and it has 132% more iron than flour - spinach has 2.7mg of iron per 100 grams and flour has 1.2mg of iron.

potassium

Spinach is an excellent source of potassium and it has 421% more potassium than flour - spinach has 558mg of potassium per 100 grams and flour has 107mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Flour Spinach
lutein + zeaxanthin 18 UG 12198 UG
beta-carotene ~ 5626 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than flour per 100 grams.

Flour Spinach
alpha linoleic acid 0.022 G 0.138 G
Total 0.022 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, flour has more linoleic acid than spinach per 100 grams.

Flour Spinach
linoleic acid 0.391 G 0.026 G
Total 0.391 G 0.026 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Flour (Wheat flour, white, all-purpose, unenriched) and Spinach (Spinach, raw) .

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FAQ

Does spinach or flour contain more calories in 100 grams?
Flour is high in calories and spinach has 90% less calories than flour - spinach has 23 calories in 100g and flour has 364 calories.

Is spinach or flour better for protein?
Flour is a great source of protein and it has 260% more protein than spinach - spinach has 2.9g of protein per 100 grams and flour has 10.3g of protein.

Does spinach or flour have more carbohydrates?
By weight, flour is high in carbohydrates and spinach has 100% fewer carbohydrates than flour - spinach has 3.6g of carbs for 100g and flour has 76.3g of carbohydrates.

Does spinach or flour contain more calcium?
Spinach is a rich source of calcium and it has 560% more calcium than flour - spinach has 99mg of calcium in 100 grams and flour has 15mg of calcium.

Does spinach or flour contain more potassium?
Spinach is a rich source of potassium and it has 420% more potassium than flour - spinach has 558mg of potassium in 100 grams and flour has 107mg of potassium.