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Avocado vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between Avocado and Spinach raw

  • Avocado is richer in Vitamin B5, and Fiber, yet Spinach raw is richer in Vitamin K, Vitamin A RAE, Manganese, Folate, Iron, Vitamin C, and Magnesium.
  • Daily need coverage for Vitamin K from Spinach raw is 385% higher.
  • Avocado contains 34 times more Saturated Fat than Spinach raw. Avocado contains 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.

Infographic

Avocado vs Spinach raw infographic
Infographic link

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 Sodium -91.1%
Contains more Zinc +20.8%
Contains more Copper +46.2%
Contains more Calcium +725%
Contains more Iron +392.7%
Contains more Magnesium +172.4%
Contains more Potassium +15.1%
Contains more Manganese +531.7%
Contains more Selenium +150%
Equal in Phosphorus - 49
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains less Sodium -91.1%
Contains more Zinc +20.8%
Contains more Copper +46.2%
Contains more Calcium +725%
Contains more Iron +392.7%
Contains more Magnesium +172.4%
Contains more Potassium +15.1%
Contains more Manganese +531.7%
Contains more Selenium +150%
Equal in Phosphorus - 49

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 B3 +140.1%
Contains more Vitamin B5 +2036.9%
Contains more Vitamin B6 +31.8%
Contains more Vitamin A +6322.6%
Contains more Vitamin C +181%
Contains more Vitamin B1 +16.4%
Contains more Vitamin B2 +45.4%
Contains more Folate +139.5%
Contains more Choline +35.9%
Contains more Vitamin K +2199.5%
Equal in Vitamin E - 2.03
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Contains more Vitamin B3 +140.1%
Contains more Vitamin B5 +2036.9%
Contains more Vitamin B6 +31.8%
Contains more Vitamin A +6322.6%
Contains more Vitamin C +181%
Contains more Vitamin B1 +16.4%
Contains more Vitamin B2 +45.4%
Contains more Folate +139.5%
Contains more Choline +35.9%
Contains more Vitamin K +2199.5%
Equal in Vitamin E - 2.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +3659%
Contains more Carbs +135%
Contains more Protein +43%
Contains more Water +24.8%
Equal in Other - 1.72
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Fats +3659%
Contains more Carbs +135%
Contains more Protein +43%
Contains more Water +24.8%
Equal in Other - 1.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +97890%
Contains more Polyunsaturated fat +1000.6%
Contains less Saturated Fat -97%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +97890%
Contains more Polyunsaturated fat +1000.6%
Contains less Saturated Fat -97%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +236.4%
Contains more Sucrose +16.7%
Contains more Fructose +25%
Equal in Galactose - 0.1
14% 8% 49% 16% 13%
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
16% 26% 35% 23%
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 Starch +∞%
Contains more Glucose +236.4%
Contains more Sucrose +16.7%
Contains more Fructose +25%
Equal in Galactose - 0.1

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Spinach raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Avocado Spinach raw Opinion
Net carbs 1.83g 1.43g Avocado
Protein 2g 2.86g Spinach raw
Fats 14.66g 0.39g Avocado
Carbs 8.53g 3.63g Avocado
Calories 160kcal 23kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g 0.15g Spinach raw
Sugar 0.66g 0.42g Spinach raw
Fiber 6.7g 2.2g Avocado
Calcium 12mg 99mg Spinach raw
Iron 0.55mg 2.71mg Spinach raw
Magnesium 29mg 79mg Spinach raw
Phosphorus 52mg 49mg Avocado
Potassium 485mg 558mg Spinach raw
Sodium 7mg 79mg Avocado
Zinc 0.64mg 0.53mg Avocado
Copper 0.19mg 0.13mg Avocado
Manganese 0.142mg 0.897mg Spinach raw
Selenium 0.4µg 1µg Spinach raw
Vitamin A 146IU 9377IU Spinach raw
Vitamin A RAE 7µg 469µg Spinach raw
Vitamin E 2.07mg 2.03mg Avocado
Vitamin C 10mg 28.1mg Spinach raw
Vitamin B1 0.067mg 0.078mg Spinach raw
Vitamin B2 0.13mg 0.189mg Spinach raw
Vitamin B3 1.738mg 0.724mg Avocado
Vitamin B5 1.389mg 0.065mg Avocado
Vitamin B6 0.257mg 0.195mg Avocado
Folate 81µg 194µg Spinach raw
Choline 14.2mg 19.3mg Spinach raw
Vitamin K 21µg 482.9µg Spinach raw
Tryptophan 0.025mg 0.039mg Spinach raw
Threonine 0.073mg 0.122mg Spinach raw
Isoleucine 0.084mg 0.147mg Spinach raw
Leucine 0.143mg 0.223mg Spinach raw
Lysine 0.132mg 0.174mg Spinach raw
Methionine 0.038mg 0.053mg Spinach raw
Phenylalanine 0.097mg 0.129mg Spinach raw
Valine 0.107mg 0.161mg Spinach raw
Histidine 0.049mg 0.064mg Spinach raw
Saturated Fat 2.126g 0.063g Spinach raw
Monounsaturated Fat 9.799g 0.01g Avocado
Polyunsaturated fat 1.816g 0.165g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Avocado
168%
Spinach raw
Minerals Daily Need Coverage Score
21%
Avocado
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 2.063g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 8)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 72mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.