Spinach raw vs. Avocado — In-Depth Nutrition Comparison
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The main differences between spinach raw and avocados
- Spinach raw is richer in vitamin K, vitamin A, manganese, folate, iron, vitamin C, and magnesium, yet avocados are richer in vitamin B5, fats, and fiber.
- Daily need coverage for vitamin K for spinach raw is 385% higher.
- Spinach raw contains 67 times more vitamin A than avocados. Spinach raw contains 469µg of vitamin A, while avocados contain 7µg.
Food types used in this article are Spinach, raw and Avocados, raw, all commercial varieties.
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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 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% |
| Contains more CopperCopper | +46.2% |
| Contains more ZincZinc | +20.8% |
| Contains less SodiumSodium | -91.1% |
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 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 Vitamin B3Vitamin B3 | +140.1% |
| Contains more Vitamin B5Vitamin B5 | +2036.9% |
| Contains more Vitamin B6Vitamin B6 | +31.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 21µg | 385% |
| Vitamin A | 469µg | 7µg | 51% |
| Manganese | 0.897mg | 0.142mg | 33% |
| Folate | 194µg | 81µg | 28% |
| Iron | 2.71mg | 0.55mg | 27% |
| Vitamin B5 | 0.065mg | 1.389mg | 26% |
| Monounsaturated fat | 0.01g | 9.799g | 24% |
| Fats | 0.39g | 14.66g | 22% |
| Vitamin C | 28.1mg | 10mg | 20% |
| Fiber | 2.2g | 6.7g | 18% |
| Magnesium | 79mg | 29mg | 12% |
| Polyunsaturated fat | 0.165g | 1.816g | 11% |
| Calcium | 99mg | 12mg | 9% |
| Saturated fat | 0.063g | 2.126g | 9% |
| Calories | 23kcal | 160kcal | 7% |
| Copper | 0.13mg | 0.19mg | 7% |
| Omega-3 (ALA) | 0.111g | 7% | |
| Vitamin B3 | 0.724mg | 1.738mg | 6% |
| Vitamin B2 | 0.189mg | 0.13mg | 5% |
| Vitamin B6 | 0.195mg | 0.257mg | 5% |
| Sodium | 79mg | 7mg | 3% |
| Protein | 2.86g | 2g | 2% |
| Carbs | 3.63g | 8.53g | 2% |
| Potassium | 558mg | 485mg | 2% |
| Zinc | 0.53mg | 0.64mg | 1% |
| Selenium | 1µg | 0.4µg | 1% |
| Vitamin B1 | 0.078mg | 0.067mg | 1% |
| Choline | 19.3mg | 14.2mg | 1% |
| Protein per 100 calories | 12g | 1.3g | N/A |
| Calories per 10 g protein | 80kcal | 800kcal | N/A |
| Weight per 100 calories | 435g | 63g | N/A |
| Unsaturated / Saturated Fat ratio | 2.8 | 5.5 | N/A |
| Net carbs | 1.43g | 1.83g | N/A |
| Sugar | 0.42g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Phosphorus | 49mg | 52mg | 0% |
| Vitamin E | 2.03mg | 2.07mg | 0% |
| Tryptophan | 0.039mg | 0.025mg | 0% |
| Threonine | 0.122mg | 0.073mg | 0% |
| Isoleucine | 0.147mg | 0.084mg | 0% |
| Leucine | 0.223mg | 0.143mg | 0% |
| Lysine | 0.174mg | 0.132mg | 0% |
| Methionine | 0.053mg | 0.038mg | 0% |
| Phenylalanine | 0.129mg | 0.097mg | 0% |
| Valine | 0.161mg | 0.107mg | 0% |
| Histidine | 0.064mg | 0.049mg | 0% |
| Fructose | 0.15g | 0.12g | 0% |
| Omega-6 (Gamma-linolenic acid) | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
| Contains more ProteinProtein | +43% |
| Contains more WaterWater | +24.8% |
| Contains more FatsFats | +3659% |
| Contains more CarbsCarbs | +135% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
| Contains less Sat. FatSaturated fat | -97% |
| Contains more Mono. FatMonounsaturated fat | +97890% |
| Contains more Poly. FatPolyunsaturated fat | +1000.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose | +16.7% |
| Contains more FructoseFructose | +25% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +236.4% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0.1g