Malabar spinach, cooked vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Malabar spinach, cooked
23 kcal
Avocados, raw, all commercial varieties
160 kcal
Calories
23 kcal
160 kcal
Protein
3.0 g
2.0 g
Carbs
2.7 g
8.5 g
Fiber
2.1 g
6.7 g
Sugars
~
0.7 g
Fat
0.8 g
14.7 g
Sodium
55 mg
7 mg
Key takeaways
- Malabar spinach, cooked has 86% fewer calories (23 kcal vs 160 kcal).
- Malabar spinach, cooked has more protein (3.0 g vs 2.0 g).
- Malabar spinach, cooked has more carbs (2.7 g vs 8.5 g).
- Avocados, raw, all commercial varieties has more fiber (6.7 g vs 2.1 g).
- Malabar spinach, cooked has more fat (0.8 g vs 14.7 g).
| Macronutrients | Malabar spinach, cooked | Avocados, raw, all commercial varieties |
|---|---|---|
| Calories | 23 kcal | 160 kcal |
| Protein | 3.0 g | 2.0 g |
| Total Fat | 0.8 g | 14.7 g |
| Total Carbohydrate | 2.7 g | 8.5 g |
| Dietary Fiber | 2.1 g | 6.7 g |
| Total Sugars | ~ | 0.7 g |
| Water | 92.5 g | 73.2 g |
| Carbohydrates | Malabar spinach, cooked | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 2.7 g | 8.5 g |
| Dietary Fiber | 2.1 g | 6.7 g |
| Starch | ~ | 0.1 g |
| Total Sugars | ~ | 0.7 g |
| Fats & Fatty Acids | Malabar spinach, cooked | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Fat | 0.8 g | 14.7 g |
| Saturated Fat | ~ | 2.1 g |
| Monounsaturated Fat | ~ | 9.8 g |
| Polyunsaturated Fat | ~ | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | ~ | 125.0 mg |
| Omega-6 Fatty Acids | ~ | 1,674.0 mg |
| Protein & Amino Acids | Malabar spinach, cooked | Avocados, raw, all commercial varieties |
|---|---|---|
| Protein | 3.0 g | 2.0 g |
| Histidine | ~ | 49.0 mg |
| Isoleucine | ~ | 84.0 mg |
| Leucine | ~ | 143.0 mg |
| Lysine | ~ | 132.0 mg |
| Methionine | ~ | 38.0 mg |
| Phenylalanine | ~ | 97.0 mg |
| Threonine | ~ | 73.0 mg |
| Tryptophan | ~ | 25.0 mg |
| Valine | ~ | 107.0 mg |
| Alanine | ~ | 109.0 mg |
| Arginine | ~ | 88.0 mg |
| Aspartic Acid | ~ | 236.0 mg |
| Cystine | ~ | 27.0 mg |
| Glutamic Acid | ~ | 287.0 mg |
| Glycine | ~ | 104.0 mg |
| Proline | ~ | 98.0 mg |
| Serine | ~ | 114.0 mg |
| Tyrosine | ~ | 49.0 mg |
| Vitamins | Malabar spinach, cooked | Avocados, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 58.0 mcg | 7.0 mcg |
| Vitamin C | 5.9 mg | 10.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.1 mg |
| Vitamin K | ~ | 21.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.8 mg | 1.7 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 114.0 mcg | 81.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 1.4 mg |
| Choline | ~ | 14.2 mg |
| Betaine | ~ | 0.7 mg |
| Minerals | Malabar spinach, cooked | Avocados, raw, all commercial varieties |
|---|---|---|
| Calcium | 124.0 mg | 12.0 mg |
| Iron | 1.5 mg | 0.6 mg |
| Magnesium | 48.0 mg | 29.0 mg |
| Phosphorus | 36.0 mg | 52.0 mg |
| Potassium | 256.0 mg | 485.0 mg |
| Sodium | 55.0 mg | 7.0 mg |
| Zinc | 0.3 mg | 0.6 mg |
| Copper | 0.1 mg | 0.2 mg |
| Manganese | 0.3 mg | 0.1 mg |
| Selenium | 0.9 mcg | 0.4 mcg |
| Fluoride | ~ | 7.0 mcg |
| Sterols | Malabar spinach, cooked | Avocados, raw, all commercial varieties |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | ~ | 5.0 mg |
| Stigmasterol | ~ | 2.0 mg |
| Beta-sitosterol | ~ | 76.0 mg |
| Other | Malabar spinach, cooked | Avocados, raw, all commercial varieties |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.0 g | 1.6 g |
Frequently asked questions
Which has fewer calories, Malabar spinach, cooked or Avocados, raw, all commercial varieties?
Malabar spinach, cooked has fewer calories: 23 kcal for Malabar spinach, cooked vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Malabar spinach, cooked or Avocados, raw, all commercial varieties?
Malabar spinach, cooked has more protein: 3.0 g for Malabar spinach, cooked vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Which has more fiber, Malabar spinach, cooked or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more fiber: 2.1 g for Malabar spinach, cooked vs 6.7 g for Avocados, raw, all commercial varieties per 100 g.
Is Malabar spinach, cooked or Avocados, raw, all commercial varieties healthier?
Malabar spinach, cooked is lower in calories, and Malabar spinach, cooked is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.