Wheat Flour vs. Spinach

Nutrition comparison of Wheat Flour and Spinach

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

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

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

  • Both spinach and wheat flour are high in dietary fiber and iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
  • Wheat flour has more thiamin, riboflavin, niacin and pantothenic acid, however, spinach contains more Vitamin B6.
  • Wheat flour is a great source of protein.
Detailed nutritional comparison of wheat 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: Wheat Flour (Wheat flour, white, bread, enriched) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Spinach src

Calories and Carbs

calories

Wheat flour is high in calories and spinach has 94% less calories than wheat flour - spinach has 23 calories per 100 grams and wheat flour has 361 calories.

Wheat Flour Spinach
Protein 14% 40%
Carbohydrates 82% 49%
Fat 4% 10%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and spinach has 95% less carbohydrates than wheat flour - spinach has 3.6g of total carbs per 100 grams and wheat flour has 72.5g of carbohydrates.

dietary fiber

Both spinach and wheat flour are high in dietary fiber. Spinach is very similar to spinach for dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and wheat flour has 2.4g of dietary fiber.

sugar

Spinach and wheat flour contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and wheat flour has 0.31g of sugar.

Protein

protein

Wheat flour is a great source of protein and it has 319% more protein than spinach - spinach has 2.9g of protein per 100 grams and wheat flour has 12g of protein.

Fat

saturated fat

Both spinach and wheat flour are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and wheat flour has 0.24g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Spinach has 408% more Vitamin E than wheat flour - spinach has 2mg of Vitamin E per 100 grams and wheat flour has 0.4mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Wheat Flour Spinach
Thiamin 0.812 MG 0.078 MG
Riboflavin 0.512 MG 0.189 MG
Niacin 7.554 MG 0.724 MG
Pantothenic acid 0.438 MG 0.065 MG
Vitamin B6 0.037 MG 0.195 MG
Folate 183 UG 194 UG

Minerals

calcium

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

iron

Both spinach and wheat flour are high in iron. Wheat flour has 63% more iron than spinach - spinach has 2.7mg of iron per 100 grams and wheat flour has 4.4mg of iron.

potassium

Spinach is an excellent source of potassium and it has 458% more potassium than wheat flour - spinach has 558mg of potassium per 100 grams and wheat flour has 100mg 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,

Wheat Flour Spinach
beta-carotene 1 UG 5626 UG
lutein + zeaxanthin 79 UG 12198 UG

Omega-3 and Omega-6

omega 3s

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

Wheat Flour Spinach
alpha linoleic acid 0.043 G 0.138 G
Total 0.043 G 0.138 G

omega 6s

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

Wheat Flour Spinach
linoleic acid 0.685 G 0.026 G
Total 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Spinach (Spinach, raw) .

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FAQ

Does spinach or wheat flour contain more calories in 100 grams?
Wheat flour is high in calories and spinach has 90% less calories than wheat flour - spinach has 23 calories in 100g and wheat flour has 361 calories.

Is spinach or wheat flour better for protein?
Wheat flour is a great source of protein and it has 320% more protein than spinach - spinach has 2.9g of protein per 100 grams and wheat flour has 12g of protein.

Does spinach or wheat flour have more carbohydrates?
By weight, wheat flour is high in carbohydrates and spinach has 100% fewer carbohydrates than wheat flour - spinach has 3.6g of carbs for 100g and wheat flour has 72.5g of carbohydrates.

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

Does spinach or wheat flour contain more iron?
Both spinach and wheat flour are high in iron. Wheat flour has 60% more iron than spinach - spinach has 2.7mg of iron in 100 grams and wheat flour has 4.4mg of iron.

Does spinach or wheat flour contain more potassium?
Spinach is a rich source of potassium and it has 460% more potassium than wheat flour - spinach has 558mg of potassium in 100 grams and wheat flour has 100mg of potassium.