Whole Wheat Bread vs. Spinach

Nutrition comparison of Whole Wheat Bread and Spinach


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

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

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

  • Both whole wheat bread and spinach are high in calcium, dietary fiber, iron and potassium.
  • Spinach has 14.2 times less sugar than whole wheat bread.
  • Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
  • Whole wheat bread has more thiamin, niacin and pantothenic acid, however, spinach contains more folate.
  • Whole wheat bread is an excellent source of protein.
Detailed nutritional comparison of whole wheat bread 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Spinach src

Calories and Carbs

calories

Whole wheat bread is high in calories and spinach has 91% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and spinach has 23 calories.

Whole Wheat Bread Spinach
Protein 20% 40%
Carbohydrates 65% 49%
Fat 14% 10%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and spinach has 92% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and spinach has 3.6g of carbohydrates.

dietary fiber

Both whole wheat bread and spinach are high in dietary fiber. Whole wheat bread has 236% more dietary fiber than spinach - whole wheat bread has 7.4g of dietary fiber per 100 grams and spinach has 2.2g of dietary fiber.

sugar

Spinach has 14.2 times less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and spinach has 0.42g of sugar.

Protein

protein

Whole wheat bread is an excellent source of protein and it has 367% more protein than spinach - whole wheat bread has 13.4g of protein per 100 grams and spinach has 2.9g of protein.

Fat

saturated fat

Both whole wheat bread and spinach are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and spinach has 0.06g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 280 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and spinach has 28.1mg of Vitamin C.

Vitamin A

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

Vitamin E

Spinach has 449% more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and spinach has 2mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 343 times more Vitamin K than whole wheat bread - whole wheat bread has 1.4ug of Vitamin K per 100 grams and spinach has 482.9ug of Vitamin K.

The B Vitamins

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

Whole Wheat Bread Spinach
Thiamin 0.279 MG 0.078 MG
Riboflavin 0.131 MG 0.189 MG
Niacin 4.042 MG 0.724 MG
Pantothenic acid 0.336 MG 0.065 MG
Vitamin B6 0.263 MG 0.195 MG
Folate 75 UG 194 UG

Minerals

calcium

Both whole wheat bread and spinach are high in calcium. Whole wheat bread has a little more calcium (4%) than spinach by weight - whole wheat bread has 103mg of calcium per 100 grams and spinach has 99mg of calcium.

iron

Both whole wheat bread and spinach are high in iron. Whole wheat bread is very similar to whole wheat bread for iron - whole wheat bread has 2.5mg of iron per 100 grams and spinach has 2.7mg of iron.

potassium

Both whole wheat bread and spinach are high in potassium. Spinach has 143% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and spinach has 558mg 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,

Whole Wheat Bread Spinach
beta-carotene 1 UG 5626 UG
lutein + zeaxanthin 94 UG 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both whole wheat bread and spinach contain significant amounts of alpha linoleic acid (ALA).

Whole Wheat Bread Spinach
alpha linoleic acid 0.205 G 0.138 G
Total 0.205 G 0.138 G

omega 6s

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

Whole Wheat Bread Spinach
other omega 6 0.002 G ~
linoleic acid 1.667 G 0.026 G
Total 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Spinach (Spinach, raw) .

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FAQ

Does whole wheat bread or spinach contain more calories in 100 grams?
Whole wheat bread is high in calories and spinach has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and spinach has 23 calories.

Is whole wheat bread or spinach better for protein?
Whole wheat bread is a fantastic source of protein and it has 370% more protein than spinach - whole wheat bread has 13.4g of protein per 100 grams and spinach has 2.9g of protein.

Does whole wheat bread or spinach have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and spinach has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and spinach has 3.6g of carbohydrates.

Does whole wheat bread or spinach contain more calcium?
Both whole wheat bread and spinach are high in calcium. Whole wheat bread has a little more calcium ( 0%) than spinach by weight - whole wheat bread has 103mg of calcium in 100 grams and spinach has 99mg of calcium.

Does whole wheat bread or spinach contain more iron?
Both whole wheat bread and spinach are high in iron. Whole wheat bread is very similar to whole wheat bread for iron - whole wheat bread has 2.5mg of iron in 100 grams and spinach has 2.7mg of iron.

Does whole wheat bread or spinach contain more potassium?
Both whole wheat bread and spinach are high in potassium. Spinach has 140% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and spinach has 558mg of potassium.