Avocados, raw, all commercial varieties vs Spinach, raw
Nutrition comparison per 100 g.
Avocados, raw, all commercial varieties
160 kcal
Spinach, raw
23 kcal
Calories
160 kcal
23 kcal
Protein
2.0 g
2.9 g
Carbs
8.5 g
3.6 g
Fiber
6.7 g
2.2 g
Sugars
0.7 g
0.4 g
Fat
14.7 g
0.4 g
Sodium
7 mg
79 mg
Key takeaways
- Spinach, raw has 86% fewer calories (23 kcal vs 160 kcal).
- Spinach, raw has more protein (2.9 g vs 2.0 g).
- Spinach, raw has more carbs (3.6 g vs 8.5 g).
- Avocados, raw, all commercial varieties has more fiber (6.7 g vs 2.2 g).
- Spinach, raw has more sugars (0.4 g vs 0.7 g).
| Macronutrients | Avocados, raw, all commercial varieties | Spinach, raw |
|---|---|---|
| Calories | 160 kcal | 23 kcal |
| Protein | 2.0 g | 2.9 g |
| Total Fat | 14.7 g | 0.4 g |
| Total Carbohydrate | 8.5 g | 3.6 g |
| Dietary Fiber | 6.7 g | 2.2 g |
| Total Sugars | 0.7 g | 0.4 g |
| Water | 73.2 g | 91.4 g |
| Carbohydrates | Avocados, raw, all commercial varieties | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 8.5 g | 3.6 g |
| Dietary Fiber | 6.7 g | 2.2 g |
| Starch | 0.1 g | ~ |
| Total Sugars | 0.7 g | 0.4 g |
| Fats & Fatty Acids | Avocados, raw, all commercial varieties | Spinach, raw |
|---|---|---|
| Total Fat | 14.7 g | 0.4 g |
| Saturated Fat | 2.1 g | 0.1 g |
| Monounsaturated Fat | 9.8 g | 0.0 g |
| Polyunsaturated Fat | 1.8 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 125.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 1,674.0 mg | 26.0 mg |
| Protein & Amino Acids | Avocados, raw, all commercial varieties | Spinach, raw |
|---|---|---|
| Protein | 2.0 g | 2.9 g |
| Histidine | 49.0 mg | 64.0 mg |
| Isoleucine | 84.0 mg | 147.0 mg |
| Leucine | 143.0 mg | 223.0 mg |
| Lysine | 132.0 mg | 174.0 mg |
| Methionine | 38.0 mg | 53.0 mg |
| Phenylalanine | 97.0 mg | 129.0 mg |
| Threonine | 73.0 mg | 122.0 mg |
| Tryptophan | 25.0 mg | 39.0 mg |
| Valine | 107.0 mg | 161.0 mg |
| Alanine | 109.0 mg | 142.0 mg |
| Arginine | 88.0 mg | 162.0 mg |
| Aspartic Acid | 236.0 mg | 240.0 mg |
| Cystine | 27.0 mg | 35.0 mg |
| Glutamic Acid | 287.0 mg | 343.0 mg |
| Glycine | 104.0 mg | 134.0 mg |
| Proline | 98.0 mg | 112.0 mg |
| Serine | 114.0 mg | 104.0 mg |
| Tyrosine | 49.0 mg | 108.0 mg |
| Vitamins | Avocados, raw, all commercial varieties | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 7.0 mcg | 469.0 mcg |
| Vitamin C | 10.0 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.1 mg | 2.0 mg |
| Vitamin K | 21.0 mcg | 482.9 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 1.7 mg | 0.7 mg |
| Vitamin B6 | 0.3 mg | 0.2 mg |
| Folate (B9) | 81.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 1.4 mg | 0.1 mg |
| Choline | 14.2 mg | 19.3 mg |
| Betaine | 0.7 mg | 102.6 mg |
| Minerals | Avocados, raw, all commercial varieties | Spinach, raw |
|---|---|---|
| Calcium | 12.0 mg | 99.0 mg |
| Iron | 0.6 mg | 2.7 mg |
| Magnesium | 29.0 mg | 79.0 mg |
| Phosphorus | 52.0 mg | 49.0 mg |
| Potassium | 485.0 mg | 558.0 mg |
| Sodium | 7.0 mg | 79.0 mg |
| Zinc | 0.6 mg | 0.5 mg |
| Copper | 0.2 mg | 0.1 mg |
| Manganese | 0.1 mg | 0.9 mg |
| Selenium | 0.4 mcg | 1.0 mcg |
| Fluoride | 7.0 mcg | ~ |
| Sterols | Avocados, raw, all commercial varieties | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Campesterol | 5.0 mg | ~ |
| Stigmasterol | 2.0 mg | ~ |
| Beta-sitosterol | 76.0 mg | ~ |
| Other | Avocados, raw, all commercial varieties | Spinach, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | 0.0 mg |
| Theobromine | 0.0 mg | 0.0 mg |
| Ash | 1.6 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Avocados, raw, all commercial varieties or Spinach, raw?
Spinach, raw has fewer calories: 160 kcal for Avocados, raw, all commercial varieties vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Avocados, raw, all commercial varieties or Spinach, raw?
Spinach, raw has more protein: 2.0 g for Avocados, raw, all commercial varieties vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Avocados, raw, all commercial varieties or Spinach, raw?
Avocados, raw, all commercial varieties has more fiber: 6.7 g for Avocados, raw, all commercial varieties vs 2.2 g for Spinach, raw per 100 g.
Is Avocados, raw, all commercial varieties or Spinach, raw healthier?
Spinach, raw is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.