Spinach vs. Avocado — In-Depth Nutrition Comparison
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A recap on the differences between spinach and avocadoes
- Spinach is higher in vitamin K, vitamin A, iron, manganese, folate, magnesium, and calcium, yet avocadoes are higher in vitamin B5 and fiber.
- Spinach covers your daily vitamin K needs 394% more than avocadoes.
- Spinach contains 72 times more vitamin A than avocadoes. While spinach contains 10481IU of vitamin A, avocadoes contain only 146IU.
- The amount of saturated fat in spinach is lower.
Food varieties used in this article are Spinach, cooked, boiled, drained, without salt 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 | +200% |
| Contains more CalciumCalcium | +1033.3% |
| Contains more IronIron | +549.1% |
| Contains more ZincZinc | +18.8% |
| Contains more ManganeseManganese | +558.5% |
| Contains more SeleniumSelenium | +275% |
| Contains less SodiumSodium | -90% |
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 AVitamin A | +7385.7% |
| Contains more Vitamin B1Vitamin B1 | +41.8% |
| Contains more Vitamin B2Vitamin B2 | +81.5% |
| Contains more Vitamin KVitamin K | +2250.5% |
| Contains more FolateFolate | +80.2% |
| Contains more CholineCholine | +38.7% |
| Contains more Vitamin B3Vitamin B3 | +254.7% |
| Contains more Vitamin B5Vitamin B5 | +857.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 21µg | 394% |
| Vitamin A | 524µg | 7µg | 57% |
| Iron | 3.57mg | 0.55mg | 38% |
| Manganese | 0.935mg | 0.142mg | 34% |
| Vitamin B5 | 0.145mg | 1.389mg | 25% |
| Monounsaturated fat | 0.006g | 9.799g | 24% |
| Fats | 0.26g | 14.66g | 22% |
| Fiber | 2.4g | 6.7g | 17% |
| Folate | 146µg | 81µg | 16% |
| Magnesium | 87mg | 29mg | 14% |
| Calcium | 136mg | 12mg | 12% |
| Polyunsaturated fat | 0.109g | 1.816g | 11% |
| Saturated fat | 0.043g | 2.126g | 9% |
| Vitamin B2 | 0.236mg | 0.13mg | 8% |
| Vitamin B3 | 0.49mg | 1.738mg | 8% |
| Calories | 23kcal | 160kcal | 7% |
| Sodium | 70mg | 7mg | 3% |
| Selenium | 1.5µg | 0.4µg | 2% |
| Vitamin B1 | 0.095mg | 0.067mg | 2% |
| Protein | 2.97g | 2g | 2% |
| Copper | 0.174mg | 0.19mg | 2% |
| Carbs | 3.75g | 8.53g | 2% |
| Choline | 19.7mg | 14.2mg | 1% |
| Phosphorus | 56mg | 52mg | 1% |
| Zinc | 0.76mg | 0.64mg | 1% |
| Vitamin B6 | 0.242mg | 0.257mg | 1% |
| Potassium | 466mg | 485mg | 1% |
| Vitamin C | 9.8mg | 10mg | 0% |
| Net carbs | 1.35g | 1.83g | N/A |
| Sugar | 0.43g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Vitamin E | 2.08mg | 2.07mg | 0% |
| Tryptophan | 0.04mg | 0.025mg | 0% |
| Threonine | 0.127mg | 0.073mg | 0% |
| Isoleucine | 0.152mg | 0.084mg | 0% |
| Leucine | 0.231mg | 0.143mg | 0% |
| Lysine | 0.182mg | 0.132mg | 0% |
| Methionine | 0.055mg | 0.038mg | 0% |
| Phenylalanine | 0.134mg | 0.097mg | 0% |
| Valine | 0.168mg | 0.107mg | 0% |
| Histidine | 0.066mg | 0.049mg | 0% |
| Fructose | 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
| Contains more ProteinProtein | +48.5% |
| Contains more WaterWater | +24.6% |
| Contains more OtherOther | +14.6% |
| Contains more FatsFats | +5538.5% |
| Contains more CarbsCarbs | +127.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +163216.7% |
| Contains more Poly. FatPolyunsaturated fat | +1566.1% |
