Avocado vs. Spinach — In-Depth Nutrition Comparison
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A recap on the differences between avocadoes and spinach
- Avocadoes are higher in vitamin B5 and fiber, yet spinach is higher in vitamin K, vitamin A, iron, manganese, folate, magnesium, and calcium.
- Spinach covers your daily vitamin K needs 394% more than avocadoes.
- Avocadoes contain 49 times more saturated fat than spinach. While avocadoes contain 2.126g of saturated fat, spinach contains only 0.043g.
Food varieties used in this article are Avocados, raw, all commercial varieties and Spinach, cooked, boiled, drained, without salt.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -90% |
| Contains more MagnesiumMagnesium | +200% |
| Contains more CalciumCalcium | +1033.3% |
| Contains more IronIron | +549.1% |
| Contains more ZincZinc | +18.8% |
| Contains more ManganeseManganese | +558.5% |
| Contains more SeleniumSelenium | +275% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B3Vitamin B3 | +254.7% |
| Contains more Vitamin B5Vitamin B5 | +857.9% |
| Contains more Vitamin AVitamin A | +7385.7% |
| Contains more Vitamin B1Vitamin B1 | +41.8% |
| Contains more Vitamin B2Vitamin B2 | +81.5% |
| Contains more Vitamin KVitamin K | +2250.5% |
| Contains more FolateFolate | +80.2% |
| Contains more CholineCholine | +38.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 21µg | 493.6µg | 394% |
| Vitamin A | 7µg | 524µg | 57% |
| Iron | 0.55mg | 3.57mg | 38% |
| Manganese | 0.142mg | 0.935mg | 34% |
| Vitamin B5 | 1.389mg | 0.145mg | 25% |
| Monounsaturated fat | 9.799g | 0.006g | 24% |
| Fats | 14.66g | 0.26g | 22% |
| Fiber | 6.7g | 2.4g | 17% |
| Folate | 81µg | 146µg | 16% |
| Magnesium | 29mg | 87mg | 14% |
| Calcium | 12mg | 136mg | 12% |
| Polyunsaturated fat | 1.816g | 0.109g | 11% |
| Saturated fat | 2.126g | 0.043g | 9% |
| Vitamin B2 | 0.13mg | 0.236mg | 8% |
| Vitamin B3 | 1.738mg | 0.49mg | 8% |
| Calories | 160kcal | 23kcal | 7% |
| Sodium | 7mg | 70mg | 3% |
| Selenium | 0.4µg | 1.5µg | 2% |
| Vitamin B1 | 0.067mg | 0.095mg | 2% |
| Protein | 2g | 2.97g | 2% |
| Copper | 0.19mg | 0.174mg | 2% |
| Carbs | 8.53g | 3.75g | 2% |
| Choline | 14.2mg | 19.7mg | 1% |
| Phosphorus | 52mg | 56mg | 1% |
| Zinc | 0.64mg | 0.76mg | 1% |
| Vitamin B6 | 0.257mg | 0.242mg | 1% |
| Potassium | 485mg | 466mg | 1% |
| Vitamin C | 10mg | 9.8mg | 0% |
| Net carbs | 1.83g | 1.35g | N/A |
| Sugar | 0.66g | 0.43g | N/A |
| Starch | 0.11g | 0% | |
| Vitamin E | 2.07mg | 2.08mg | 0% |
| Tryptophan | 0.025mg | 0.04mg | 0% |
| Threonine | 0.073mg | 0.127mg | 0% |
| Isoleucine | 0.084mg | 0.152mg | 0% |
| Leucine | 0.143mg | 0.231mg | 0% |
| Lysine | 0.132mg | 0.182mg | 0% |
| Methionine | 0.038mg | 0.055mg | 0% |
| Phenylalanine | 0.097mg | 0.134mg | 0% |
| Valine | 0.107mg | 0.168mg | 0% |
| Histidine | 0.049mg | 0.066mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +5538.5% |
| Contains more CarbsCarbs | +127.5% |
| Contains more ProteinProtein | +48.5% |
| Contains more WaterWater | +24.6% |
| Contains more OtherOther | +14.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +163216.7% |
| Contains more Poly. FatPolyunsaturated fat | +1566.1% |
| Contains less Sat. FatSaturated fat | -98% |
