Quick Summary
When to Choose Spinach
Choose Spinach for fewer calories (23 vs 367 per 100g).
When to Choose Wheatgrass
Choose Wheatgrass for more vitamin E (20mg vs 2mg), more protein (27g vs 2.9g), and more iron (23mg vs 2.7mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Spinach | Wheatgrass | Winner |
|---|---|---|---|
| Calories | 23 | 366.7 | 🏆 Spinach |
| Protein | 2.9g | 26.7g | 🏆 Wheatgrass |
| Carbohydrates | 3.6g | 0g | |
| Fiber | 2.2g | 0g | 🏆 Spinach |
Key Vitamins & Minerals
Calcium
🏆 Wheatgrass has 2.5x more
Iron
🏆 Wheatgrass has 8.6x more
Vitamin A
🏆 Wheatgrass has 8.5x more
Vitamin C
🏆 Wheatgrass has 4.3x more
Vitamin E
🏆 Wheatgrass has 10.0x more
Health Benefits Comparison
Spinach Benefits
- Extremely high in vitamin K for bone health
- Rich in iron for oxygen transport
- Abundant antioxidants for cellular protection
- High nitrate content supports cardiovascular health
Wheatgrass Benefits
- High chlorophyll content (70%) supports detoxification and blood oxygenation
- Alkaline-forming minerals help balance body pH and reduce acidity
- Rich in vitamins A, C, and E plus iron, calcium, and magnesium
- Enzymes support digestion and nutrient absorption when consumed fresh
Practical Considerations
💰 Cost
Spinach: Moderate
Wheatgrass: Moderate
🕒 Preparation
Spinach: Easy
Wheatgrass: Easy
📦 Storage
Spinach: Refrigerate
Wheatgrass: Refrigerate
🍽️ Versatility
Spinach: Very versatile
Wheatgrass: Very versatile
The Bottom Line
Both Spinach and Wheatgrass are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Spinach if: Choose Spinach for fewer calories (23 vs 367 per 100g).
Choose Wheatgrass if: Choose Wheatgrass for more vitamin E (20mg vs 2mg), more protein (27g vs 2.9g), and more iron (23mg vs 2.7mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Spinach and Wheatgrass in Nutrivio
Compare how Spinach and Wheatgrass fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
