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Spinach vs. Avocado — In-Depth Nutrition Comparison

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A recap on the differences between spinach and avocados

  • Spinach is higher in vitamin K, vitamin A, iron, manganese, folate, magnesium, and calcium, yet avocados are higher in vitamin B5 and fiber.
  • Spinach covers your daily vitamin K needs 394% more than avocados.
  • Spinach contains 72 times more vitamin A than avocados. While spinach contains 10481 IU of vitamin A, avocados contain only 146 IU.
  • 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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%
~equal in Potassium ~485mg
~equal in Copper ~0.19mg
~equal in Phosphorus ~52mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
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 Vitamin B3Vitamin B3 +254.7%
Contains more Vitamin B5Vitamin B5 +857.9%
~equal in Vitamin C ~10mg
~equal in Vitamin D ~0µg
~equal in Vitamin E ~2.07mg
~equal in Vitamin B6 ~0.257mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach Avocado 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%
Protein 2.97g 2g 2%
Carbs 3.75g 8.53g 2%
Copper 0.174mg 0.19mg 2%
Selenium 1.5µg 0.4µg 2%
Vitamin B1 0.095mg 0.067mg 2%
Potassium 466mg 485mg 1%
Zinc 0.76mg 0.64mg 1%
Phosphorus 56mg 52mg 1%
Vitamin B6 0.242mg 0.257mg 1%
Choline 19.7mg 14.2mg 1%
Protein per 100 calories 13g 1.3g N/A
Calories per 10 g protein 77kcal 800kcal N/A
Weight per 100 calories 435g 63g N/A
Unsaturated / Saturated Fat ratio 2.7 5.5 N/A
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
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
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 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
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
15% 71% 13%
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 -98%
Contains more Mono. FatMonounsaturated fat +163216.7%
Contains more Poly. FatPolyunsaturated fat +1566.1%

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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.