Avocado vs. Spinach raw — In-Depth Nutrition Comparison
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The main differences between avocados and spinach raw
- Avocados are richer in vitamin B5, fats, 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.
- Avocados contain 38 times more fats than spinach raw. Avocados contain 14.66g of fats, while spinach raw contains 0.39g.
Food types used in this article are Avocados, raw, all commercial varieties and Spinach, raw.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
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% |
| Calories | 160kcal | 23kcal | 7% |
| Copper | 0.19mg | 0.13mg | 7% |
| Omega-3 (ALA) | 0.111g | 7% | |
| Vitamin B3 | 1.738mg | 0.724mg | 6% |
| Vitamin B2 | 0.13mg | 0.189mg | 5% |
| Vitamin B6 | 0.257mg | 0.195mg | 5% |
| Sodium | 7mg | 79mg | 3% |
| Protein | 2g | 2.86g | 2% |
| Carbs | 8.53g | 3.63g | 2% |
| Potassium | 485mg | 558mg | 2% |
| Zinc | 0.64mg | 0.53mg | 1% |
| Selenium | 0.4µg | 1µg | 1% |
| Vitamin B1 | 0.067mg | 0.078mg | 1% |
| Choline | 14.2mg | 19.3mg | 1% |
| Protein per 100 calories | 1.3g | 12g | N/A |
| Calories per 10 g protein | 800kcal | 80kcal | N/A |
| Weight per 100 calories | 63g | 435g | N/A |
| Unsaturated / Saturated Fat ratio | 5.5 | 2.8 | N/A |
| 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-6 (Gamma-linolenic 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% |
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