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, 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 than Avocado. Spinach raw contains 469µg of Vitamin A, 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
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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 | +6322.6% |
| 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 23kcal | 160kcal |
|
| Protein | 2.86g | 2g |
|
| Fats | 0.39g | 14.66g |
|
| Vitamin C | 28.1mg | 10mg |
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| Net carbs | 1.43g | 1.83g |
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| Carbs | 3.63g | 8.53g |
|
| Magnesium | 79mg | 29mg |
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| Calcium | 99mg | 12mg |
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| Potassium | 558mg | 485mg |
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| Iron | 2.71mg | 0.55mg |
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| Sugar | 0.42g | 0.66g |
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| Fiber | 2.2g | 6.7g |
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| Copper | 0.13mg | 0.19mg |
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| Zinc | 0.53mg | 0.64mg |
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| Starch | 0.11g |
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| Phosphorus | 49mg | 52mg |
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| Sodium | 79mg | 7mg |
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| Vitamin A | 9377IU | 146IU |
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| Vitamin A | 469µg | 7µg |
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| Vitamin E | 2.03mg | 2.07mg |
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| Manganese | 0.897mg | 0.142mg |
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| Selenium | 1µg | 0.4µg |
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| Vitamin B1 | 0.078mg | 0.067mg |
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| Vitamin B2 | 0.189mg | 0.13mg |
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| Vitamin B3 | 0.724mg | 1.738mg |
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| Vitamin B5 | 0.065mg | 1.389mg |
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| Vitamin B6 | 0.195mg | 0.257mg |
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| Vitamin K | 482.9µg | 21µg |
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| Folate | 194µg | 81µg |
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| Choline | 19.3mg | 14.2mg |
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| Saturated Fat | 0.063g | 2.126g |
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| Monounsaturated Fat | 0.01g | 9.799g |
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| Polyunsaturated fat | 0.165g | 1.816g |
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| Tryptophan | 0.039mg | 0.025mg |
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| Threonine | 0.122mg | 0.073mg |
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| Isoleucine | 0.147mg | 0.084mg |
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| Leucine | 0.223mg | 0.143mg |
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| Lysine | 0.174mg | 0.132mg |
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| Methionine | 0.053mg | 0.038mg |
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| Phenylalanine | 0.129mg | 0.097mg |
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| Valine | 0.161mg | 0.107mg |
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| Histidine | 0.064mg | 0.049mg |
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| Fructose | 0.15g | 0.12g |
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| Omega-3 - ALA | 0.111g |
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| Omega-6 - Gamma-linoleic acid | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
33%
Minerals Daily Need Coverage Score
45%
21%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Spinach raw is lower in Saturated Fat (difference - 2.063g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 8)
Which food is cheaper?
Spinach raw is cheaper (difference - $0.6)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food contains less Sodium?
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.