Avocado vs. Spinach raw — In-Depth Nutrition Comparison
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The main differences between avocadoes and spinach raw
- Avocadoes are richer in vitamin B5 and fiber, yet spinach raw is richer in vitamin K, vitamin A, manganese, folate, iron, vitamin C, and magnesium.
- Daily need coverage for vitamin K for spinach raw is 385% higher.
- Avocadoes contain 34 times more saturated fat than spinach raw. Avocadoes contain 2.126g of saturated fat, while spinach raw contains 0.063g.
Food types used in this article are Avocados, raw, all commercial varieties and Spinach, raw.
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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 more CopperCopper | +46.2% |
| Contains more ZincZinc | +20.8% |
| Contains less SodiumSodium | -91.1% |
| Contains more MagnesiumMagnesium | +172.4% |
| Contains more CalciumCalcium | +725% |
| Contains more PotassiumPotassium | +15.1% |
| Contains more IronIron | +392.7% |
| Contains more ManganeseManganese | +531.7% |
| Contains more SeleniumSelenium | +150% |
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 | +140.1% |
| Contains more Vitamin B5Vitamin B5 | +2036.9% |
| Contains more Vitamin B6Vitamin B6 | +31.8% |
| Contains more Vitamin CVitamin C | +181% |
| Contains more Vitamin AVitamin A | +6600% |
| Contains more Vitamin B1Vitamin B1 | +16.4% |
| Contains more Vitamin B2Vitamin B2 | +45.4% |
| Contains more Vitamin KVitamin K | +2199.5% |
| Contains more FolateFolate | +139.5% |
| Contains more CholineCholine | +35.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 21µg | 482.9µg | 385% |
| Vitamin A | 7µg | 469µg | 51% |
| Manganese | 0.142mg | 0.897mg | 33% |
| Folate | 81µg | 194µg | 28% |
| Iron | 0.55mg | 2.71mg | 27% |
| Vitamin B5 | 1.389mg | 0.065mg | 26% |
| Monounsaturated fat | 9.799g | 0.01g | 24% |
| Fats | 14.66g | 0.39g | 22% |
| Vitamin C | 10mg | 28.1mg | 20% |
| Fiber | 6.7g | 2.2g | 18% |
| Magnesium | 29mg | 79mg | 12% |
| Polyunsaturated fat | 1.816g | 0.165g | 11% |
| Calcium | 12mg | 99mg | 9% |
| Saturated fat | 2.126g | 0.063g | 9% |
| Copper | 0.19mg | 0.13mg | 7% |
| Calories | 160kcal | 23kcal | 7% |
| Vitamin B3 | 1.738mg | 0.724mg | 6% |
| Vitamin B6 | 0.257mg | 0.195mg | 5% |
| Vitamin B2 | 0.13mg | 0.189mg | 5% |
| Sodium | 7mg | 79mg | 3% |
| Protein | 2g | 2.86g | 2% |
| Potassium | 485mg | 558mg | 2% |
| Carbs | 8.53g | 3.63g | 2% |
| Selenium | 0.4µg | 1µg | 1% |
| Vitamin B1 | 0.067mg | 0.078mg | 1% |
| Zinc | 0.64mg | 0.53mg | 1% |
| Choline | 14.2mg | 19.3mg | 1% |
| Net carbs | 1.83g | 1.43g | N/A |
| Sugar | 0.66g | 0.42g | N/A |
| Starch | 0.11g | 0% | |
| Phosphorus | 52mg | 49mg | 0% |
| Vitamin E | 2.07mg | 2.03mg | 0% |
| Tryptophan | 0.025mg | 0.039mg | 0% |
| Threonine | 0.073mg | 0.122mg | 0% |
| Isoleucine | 0.084mg | 0.147mg | 0% |
| Leucine | 0.143mg | 0.223mg | 0% |
| Lysine | 0.132mg | 0.174mg | 0% |
| Methionine | 0.038mg | 0.053mg | 0% |
| Phenylalanine | 0.097mg | 0.129mg | 0% |
| Valine | 0.107mg | 0.161mg | 0% |
| Histidine | 0.049mg | 0.064mg | 0% |
| Fructose | 0.12g | 0.15g | 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
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more FatsFats | +3659% |
| Contains more CarbsCarbs | +135% |
| Contains more ProteinProtein | +43% |
| Contains more WaterWater | +24.8% |
~equal in
Other
~1.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +97890% |
| Contains more Poly. FatPolyunsaturated fat | +1000.6% |
| Contains less Sat. FatSaturated fat | -97% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.11 g
Sucrose:
0.06 g
Glucose:
0.37 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +236.4% |
| Contains more SucroseSucrose | +16.7% |
| Contains more FructoseFructose | +25% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0.1g