Spinach raw vs. Avocado — In-Depth Nutrition Comparison
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The main differences between spinach raw and avocadoes
- Spinach raw is richer in vitamin K, vitamin A, manganese, folate, iron, vitamin C, and magnesium, yet avocadoes are richer in vitamin B5 and fiber.
- Daily need coverage for vitamin K for spinach raw is 385% higher.
- Spinach raw contains 64 times more vitamin A than avocadoes. Spinach raw contains 9377IU of vitamin A, while avocadoes contain 146IU.
- Spinach raw contains less saturated fat.
Food types used in this article are Spinach, raw and Avocados, raw, all commercial varieties.
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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 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
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 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% |
| 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% |
| Copper | 0.13mg | 0.19mg | 7% |
| Calories | 23kcal | 160kcal | 7% |
| Vitamin B3 | 0.724mg | 1.738mg | 6% |
| Vitamin B6 | 0.195mg | 0.257mg | 5% |
| Vitamin B2 | 0.189mg | 0.13mg | 5% |
| Sodium | 79mg | 7mg | 3% |
| Protein | 2.86g | 2g | 2% |
| Potassium | 558mg | 485mg | 2% |
| Carbs | 3.63g | 8.53g | 2% |
| Selenium | 1µg | 0.4µg | 1% |
| Vitamin B1 | 0.078mg | 0.067mg | 1% |
| Zinc | 0.53mg | 0.64mg | 1% |
| Choline | 19.3mg | 14.2mg | 1% |
| 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-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 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% |
~equal in
Other
~1.58g
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