Avocados, raw, California vs Spinach, raw
Nutrition comparison per 100 g.
Avocados, raw, California
166 kcal
Spinach, raw
23 kcal
Calories
166 kcal
23 kcal
Protein
2.0 g
2.9 g
Carbs
8.6 g
3.6 g
Fiber
6.8 g
2.2 g
Sugars
0.3 g
0.4 g
Fat
15.4 g
0.4 g
Sodium
8 mg
79 mg
Key takeaways
- Spinach, raw has 86% fewer calories (23 kcal vs 166 kcal).
- Spinach, raw has more protein (2.9 g vs 2.0 g).
- Spinach, raw has more carbs (3.6 g vs 8.6 g).
- Avocados, raw, California has more fiber (6.8 g vs 2.2 g).
- Avocados, raw, California has more sugars (0.3 g vs 0.4 g).
| Macronutrients | Avocados, raw, California | Spinach, raw |
|---|---|---|
| Calories | 166 kcal | 23 kcal |
| Protein | 2.0 g | 2.9 g |
| Total Fat | 15.4 g | 0.4 g |
| Total Carbohydrate | 8.6 g | 3.6 g |
| Dietary Fiber | 6.8 g | 2.2 g |
| Total Sugars | 0.3 g | 0.4 g |
| Water | 72.3 g | 91.4 g |
| Carbohydrates | Avocados, raw, California | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 8.6 g | 3.6 g |
| Dietary Fiber | 6.8 g | 2.2 g |
| Starch | 0.1 g | ~ |
| Total Sugars | 0.3 g | 0.4 g |
| Fats & Fatty Acids | Avocados, raw, California | Spinach, raw |
|---|---|---|
| Total Fat | 15.4 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, California | Spinach, raw |
|---|---|---|
| Protein | 2.0 g | 2.9 g |
| Histidine | 48.0 mg | 64.0 mg |
| Isoleucine | 83.0 mg | 147.0 mg |
| Leucine | 141.0 mg | 223.0 mg |
| Lysine | 129.0 mg | 174.0 mg |
| Methionine | 37.0 mg | 53.0 mg |
| Phenylalanine | 95.0 mg | 129.0 mg |
| Threonine | 72.0 mg | 122.0 mg |
| Tryptophan | 25.0 mg | 39.0 mg |
| Valine | 105.0 mg | 161.0 mg |
| Alanine | 106.0 mg | 142.0 mg |
| Arginine | 87.0 mg | 162.0 mg |
| Aspartic Acid | 232.0 mg | 240.0 mg |
| Cystine | 27.0 mg | 35.0 mg |
| Glutamic Acid | 282.0 mg | 343.0 mg |
| Glycine | 102.0 mg | 134.0 mg |
| Proline | 96.0 mg | 112.0 mg |
| Serine | 112.0 mg | 104.0 mg |
| Tyrosine | 48.0 mg | 108.0 mg |
| Vitamins | Avocados, raw, California | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 7.0 mcg | 469.0 mcg |
| Vitamin C | 8.8 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.0 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) | 1.9 mg | 0.7 mg |
| Vitamin B6 | 0.3 mg | 0.2 mg |
| Folate (B9) | 89.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 1.5 mg | 0.1 mg |
| Choline | 14.2 mg | 19.3 mg |
| Betaine | 0.7 mg | 102.6 mg |
| Minerals | Avocados, raw, California | Spinach, raw |
|---|---|---|
| Calcium | 13.0 mg | 99.0 mg |
| Iron | 0.6 mg | 2.7 mg |
| Magnesium | 29.0 mg | 79.0 mg |
| Phosphorus | 54.0 mg | 49.0 mg |
| Potassium | 507.0 mg | 558.0 mg |
| Sodium | 8.0 mg | 79.0 mg |
| Zinc | 0.7 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 |
| Sterols | Avocados, raw, California | 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, California | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.7 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Avocados, raw, California or Spinach, raw?
Spinach, raw has fewer calories: 166 kcal for Avocados, raw, California vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Avocados, raw, California or Spinach, raw?
Spinach, raw has more protein: 2.0 g for Avocados, raw, California vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Avocados, raw, California or Spinach, raw?
Avocados, raw, California has more fiber: 6.8 g for Avocados, raw, California vs 2.2 g for Spinach, raw per 100 g.
Is Avocados, raw, California 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.