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Spinach raw vs. Avocado — In-Depth Nutrition Comparison

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The main differences between Spinach raw and Avocado

  • Spinach raw is richer in Vitamin K, Vitamin A RAE, Manganese, Folate, Iron, Vitamin C, and Magnesium, yet Avocado is richer in Vitamin B5, and Fiber.
  • Daily need coverage for Vitamin K from Spinach raw is 385% higher.
  • Spinach raw contains 67 times more Vitamin A RAE than Avocado. Spinach raw contains 469µg of Vitamin A RAE, while Avocado contains 7µg.
  • Spinach raw contains less Saturated Fat.

Food types used in this article are Spinach, raw and Avocados, raw, all commercial varieties.

Infographic

Spinach raw vs Avocado 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 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%
Contains less Sodium -91.1%
Contains more Zinc +20.8%
Contains more Copper +46.2%
Equal in Phosphorus - 52
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
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%
Contains less Sodium -91.1%
Contains more Zinc +20.8%
Contains more Copper +46.2%
Equal in Phosphorus - 52

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 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%
Contains more Vitamin B3 +140.1%
Contains more Vitamin B5 +2036.9%
Contains more Vitamin B6 +31.8%
Equal in Vitamin E - 2.07
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%
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%
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%
Contains more Vitamin B3 +140.1%
Contains more Vitamin B5 +2036.9%
Contains more Vitamin B6 +31.8%
Equal in Vitamin E - 2.07

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +16.7%
Contains more Fructose +25%
Contains more Starch +∞%
Contains more Glucose +236.4%
Equal in Galactose - 0.1
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
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
Contains more Sucrose +16.7%
Contains more Fructose +25%
Contains more Starch +∞%
Contains more Glucose +236.4%
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.
Spinach raw Avocado
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 Spinach raw Avocado Opinion
Net carbs 1.43g 1.83g Avocado
Protein 2.86g 2g Spinach raw
Fats 0.39g 14.66g Avocado
Carbs 3.63g 8.53g Avocado
Calories 23kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.15g 0.12g Spinach raw
Sugar 0.42g 0.66g Spinach raw
Fiber 2.2g 6.7g Avocado
Calcium 99mg 12mg Spinach raw
Iron 2.71mg 0.55mg Spinach raw
Magnesium 79mg 29mg Spinach raw
Phosphorus 49mg 52mg Avocado
Potassium 558mg 485mg Spinach raw
Sodium 79mg 7mg Avocado
Zinc 0.53mg 0.64mg Avocado
Copper 0.13mg 0.19mg Avocado
Manganese 0.897mg 0.142mg Spinach raw
Selenium 1µg 0.4µg Spinach raw
Vitamin A 9377IU 146IU Spinach raw
Vitamin A RAE 469µg 7µg Spinach raw
Vitamin E 2.03mg 2.07mg Avocado
Vitamin C 28.1mg 10mg Spinach raw
Vitamin B1 0.078mg 0.067mg Spinach raw
Vitamin B2 0.189mg 0.13mg Spinach raw
Vitamin B3 0.724mg 1.738mg Avocado
Vitamin B5 0.065mg 1.389mg Avocado
Vitamin B6 0.195mg 0.257mg Avocado
Folate 194µg 81µg Spinach raw
Choline 19.3mg 14.2mg Spinach raw
Vitamin K 482.9µg 21µg Spinach raw
Tryptophan 0.039mg 0.025mg Spinach raw
Threonine 0.122mg 0.073mg Spinach raw
Isoleucine 0.147mg 0.084mg Spinach raw
Leucine 0.223mg 0.143mg Spinach raw
Lysine 0.174mg 0.132mg Spinach raw
Methionine 0.053mg 0.038mg Spinach raw
Phenylalanine 0.129mg 0.097mg Spinach raw
Valine 0.161mg 0.107mg Spinach raw
Histidine 0.064mg 0.049mg Spinach raw
Saturated Fat 0.063g 2.126g Spinach raw
Monounsaturated Fat 0.01g 9.799g Avocado
Polyunsaturated fat 0.165g 1.816g 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
Spinach raw Avocado
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
168%
Spinach raw
33%
Avocado
Minerals Daily Need Coverage Score
45%
Spinach raw
21%
Avocado

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