Whole Wheat Flour vs. Spinach

Nutrition comparison of Whole 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 whole wheat flour versus spinach (100g each) below using 2020 USDA and NIH data[1].

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

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


Image of Whole Wheat Flour src
Image of Spinach src

Calories and Carbs

calories

Whole wheat flour is high in calories and spinach has 93% less calories than whole wheat flour - spinach has 23 calories per 100 grams and whole wheat flour has 332 calories.

For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to spinach per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Spinach
Protein 11% 39%
Carbohydrates 84% 49%
Fat 5% 12%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and spinach has 95% less carbohydrates than whole wheat flour - spinach has 3.6g of total carbs per 100 grams and whole wheat flour has 74.5g of carbohydrates.

dietary fiber

Both spinach and whole wheat flour are high in dietary fiber. Whole wheat flour has 495% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and whole wheat flour has 13.1g of dietary fiber.

sugar

Spinach and whole wheat flour contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and whole wheat flour has 1g of sugar.

Protein

protein

Whole wheat flour is a great source of protein and it has 236% more protein than spinach - spinach has 2.9g of protein per 100 grams and whole wheat flour has 9.6g of protein.

Fat

saturated fat

Both spinach and whole wheat flour are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and whole wheat flour has 0.43g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Spinach has 283% more Vitamin E than whole wheat flour - spinach has 2mg of Vitamin E per 100 grams and whole wheat flour has 0.53mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 253 times more Vitamin K than whole wheat flour - spinach has 482.9ug of Vitamin K per 100 grams and whole wheat flour has 1.9ug of Vitamin K.

The B Vitamins

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

Whole Wheat Flour Spinach
Thiamin 0.297 MG 0.078 MG
Riboflavin 0.188 MG 0.189 MG
Niacin 5.347 MG 0.724 MG
Pantothenic acid 1.011 MG 0.065 MG
Vitamin B6 0.191 MG 0.195 MG
Folate 28 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 200% more calcium than whole wheat flour - spinach has 99mg of calcium per 100 grams and whole wheat flour has 33mg of calcium.

iron

Both spinach and whole wheat flour are high in iron. Whole wheat flour has 37% more iron than spinach - spinach has 2.7mg of iron per 100 grams and whole wheat flour has 3.7mg of iron.

potassium

Both spinach and whole wheat flour are high in potassium. Spinach has 42% more potassium than whole wheat flour - spinach has 558mg of potassium per 100 grams and whole wheat flour has 394mg 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 Flour Spinach
beta-carotene 5 UG 5626 UG
lutein + zeaxanthin 220 UG 12198 UG



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Whole Wheat Flour or Spinach .

Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Spinach (Spinach, raw) .

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FAQ

Does spinach or whole wheat flour contain more calories in 100 grams?
Whole wheat flour is high in calories and spinach has 90% less calories than whole wheat flour - spinach has 23 calories in 100g and whole wheat flour has 332 calories.

Is spinach or whole wheat flour better for protein?
Whole wheat flour is a great source of protein and it has 240% more protein than spinach - spinach has 2.9g of protein per 100 grams and whole wheat flour has 9.6g of protein.

Does spinach or whole wheat flour have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and spinach has 100% fewer carbohydrates than whole wheat flour - spinach has 3.6g of carbs for 100g and whole wheat flour has 74.5g of carbohydrates.

Does spinach or whole wheat flour contain more calcium?
Spinach is a rich source of calcium and it has 200% more calcium than whole wheat flour - spinach has 99mg of calcium in 100 grams and whole wheat flour has 33mg of calcium.

Does spinach or whole wheat flour contain more iron?
Both spinach and whole wheat flour are high in iron. Whole wheat flour has 40% more iron than spinach - spinach has 2.7mg of iron in 100 grams and whole wheat flour has 3.7mg of iron.

Does spinach or whole wheat flour contain more potassium?
Both spinach and whole wheat flour are high in potassium. Spinach has 40% more potassium than whole wheat flour - spinach has 558mg of potassium in 100 grams and whole wheat flour has 394mg of potassium.

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