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Spinach vs. Avocado — In-Depth Nutrition Comparison

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A recap on differences between Spinach and Avocado

  • Spinach is higher in Vitamin K, Vitamin A RAE, Iron, Manganese, Folate, Magnesium, and Calcium, yet Avocado is higher in Vitamin B5, and Fiber.
  • Spinach covers your daily Vitamin K needs 394% more than Avocado.
  • Spinach contains 75 times more Vitamin A RAE than Avocado. While Spinach contains 524µg of Vitamin A RAE, Avocado contains only 7µg.
  • 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

Spinach 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.
Spinach
Spinach
7
:
3
Avocado
Avocado
Contains more Calcium +1033.3%
Contains more Iron +549.1%
Contains more Magnesium +200%
Contains more Zinc +18.8%
Contains more Manganese +558.5%
Contains more Selenium +275%
Contains less Sodium -90%
Equal in Phosphorus - 52
Equal in Potassium - 485
Equal in Copper - 0.19
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +1033.3%
Contains more Iron +549.1%
Contains more Magnesium +200%
Contains more Zinc +18.8%
Contains more Manganese +558.5%
Contains more Selenium +275%
Contains less Sodium -90%
Equal in Phosphorus - 52
Equal in Potassium - 485
Equal in Copper - 0.19

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.
Spinach
Spinach
6
:
4
Avocado
Avocado
Contains more Vitamin A +7078.8%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B2 +81.5%
Contains more Folate +80.2%
Contains more Vitamin K +2250.5%
Contains more Vitamin B3 +254.7%
Contains more Vitamin B5 +857.9%
Equal in Vitamin E - 2.07
Equal in Vitamin C - 10
Equal in Vitamin B6 - 0.257
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin A +7078.8%
Contains more Vitamin B1 +41.8%
Contains more Vitamin B2 +81.5%
Contains more Folate +80.2%
Contains more Vitamin K +2250.5%
Contains more Vitamin B3 +254.7%
Contains more Vitamin B5 +857.9%
Equal in Vitamin E - 2.07
Equal in Vitamin C - 10
Equal in Vitamin B6 - 0.257

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Avocado
Avocado
Contains more Protein +48.5%
Contains more Water +24.6%
Contains more Other +14.6%
Contains more Fats +5538.5%
Contains more Carbs +127.5%
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Avocado
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 +48.5%
Contains more Water +24.6%
Contains more Other +14.6%
Contains more Fats +5538.5%
Contains more Carbs +127.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Avocado
Avocado
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +163216.7%
Contains more Polyunsaturated fat +1566.1%
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +163216.7%
Contains more Polyunsaturated fat +1566.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach 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 Avocado Opinion
Net carbs 1.35g 1.83g Avocado
Protein 2.97g 2g Spinach
Fats 0.26g 14.66g Avocado
Carbs 3.75g 8.53g Avocado
Calories 23kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 0.43g 0.66g Spinach
Fiber 2.4g 6.7g Avocado
Calcium 136mg 12mg Spinach
Iron 3.57mg 0.55mg Spinach
Magnesium 87mg 29mg Spinach
Phosphorus 56mg 52mg Spinach
Potassium 466mg 485mg Avocado
Sodium 70mg 7mg Avocado
Zinc 0.76mg 0.64mg Spinach
Copper 0.174mg 0.19mg Avocado
Manganese 0.935mg 0.142mg Spinach
Selenium 1.5µg 0.4µg Spinach
Vitamin A 10481IU 146IU Spinach
Vitamin A RAE 524µg 7µg Spinach
Vitamin E 2.08mg 2.07mg Spinach
Vitamin C 9.8mg 10mg Avocado
Vitamin B1 0.095mg 0.067mg Spinach
Vitamin B2 0.236mg 0.13mg Spinach
Vitamin B3 0.49mg 1.738mg Avocado
Vitamin B5 0.145mg 1.389mg Avocado
Vitamin B6 0.242mg 0.257mg Avocado
Folate 146µg 81µg Spinach
Vitamin K 493.6µg 21µg Spinach
Tryptophan 0.04mg 0.025mg Spinach
Threonine 0.127mg 0.073mg Spinach
Isoleucine 0.152mg 0.084mg Spinach
Leucine 0.231mg 0.143mg Spinach
Lysine 0.182mg 0.132mg Spinach
Methionine 0.055mg 0.038mg Spinach
Phenylalanine 0.134mg 0.097mg Spinach
Valine 0.168mg 0.107mg Spinach
Histidine 0.066mg 0.049mg Spinach
Saturated Fat 0.043g 2.126g Spinach
Monounsaturated Fat 0.006g 9.799g Avocado
Polyunsaturated fat 0.109g 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 Avocado
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
183%
Spinach
35%
Avocado
Minerals Daily Need Coverage Score
52%
Spinach
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.23g)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 2.083g)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 8)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.6)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 63mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.