New Zealand spinach, cooked, boiled, drained, without salt vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
New Zealand spinach, cooked, boiled, drained, without salt
12 kcal
Avocados, raw, all commercial varieties
160 kcal
Calories
12 kcal
160 kcal
Protein
1.3 g
2.0 g
Carbs
2.1 g
8.5 g
Fiber
1.4 g
6.7 g
Sugars
0.3 g
0.7 g
Fat
0.2 g
14.7 g
Sodium
107 mg
7 mg
Key takeaways
- New Zealand spinach, cooked, boiled, drained, without salt has 92% fewer calories (12 kcal vs 160 kcal).
- Avocados, raw, all commercial varieties has more protein (2.0 g vs 1.3 g).
- New Zealand spinach, cooked, boiled, drained, without salt has more carbs (2.1 g vs 8.5 g).
- Avocados, raw, all commercial varieties has more fiber (6.7 g vs 1.4 g).
- New Zealand spinach, cooked, boiled, drained, without salt has more sugars (0.3 g vs 0.7 g).
| Macronutrients | New Zealand spinach, cooked, boiled, drained, without salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Calories | 12 kcal | 160 kcal |
| Protein | 1.3 g | 2.0 g |
| Total Fat | 0.2 g | 14.7 g |
| Total Carbohydrate | 2.1 g | 8.5 g |
| Dietary Fiber | 1.4 g | 6.7 g |
| Total Sugars | 0.3 g | 0.7 g |
| Water | 94.8 g | 73.2 g |
| Carbohydrates | New Zealand spinach, cooked, boiled, drained, without salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 2.1 g | 8.5 g |
| Dietary Fiber | 1.4 g | 6.7 g |
| Starch | ~ | 0.1 g |
| Total Sugars | 0.3 g | 0.7 g |
| Fats & Fatty Acids | New Zealand spinach, cooked, boiled, drained, without salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Fat | 0.2 g | 14.7 g |
| Saturated Fat | 0.0 g | 2.1 g |
| Monounsaturated Fat | 0.0 g | 9.8 g |
| Polyunsaturated Fat | 0.1 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 56.0 mg | 125.0 mg |
| Omega-6 Fatty Acids | 11.0 mg | 1,674.0 mg |
| Protein & Amino Acids | New Zealand spinach, cooked, boiled, drained, without salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Protein | 1.3 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 | New Zealand spinach, cooked, boiled, drained, without salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | ~ | 7.0 mcg |
| Vitamin C | 16.0 mg | 10.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.2 mg | 2.1 mg |
| Vitamin K | 292.0 mcg | 21.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 1.7 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 8.0 mcg | 81.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.3 mg | 1.4 mg |
| Choline | ~ | 14.2 mg |
| Betaine | ~ | 0.7 mg |
| Minerals | New Zealand spinach, cooked, boiled, drained, without salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Calcium | 48.0 mg | 12.0 mg |
| Iron | 0.7 mg | 0.6 mg |
| Magnesium | 32.0 mg | 29.0 mg |
| Phosphorus | 22.0 mg | 52.0 mg |
| Potassium | 102.0 mg | 485.0 mg |
| Sodium | 107.0 mg | 7.0 mg |
| Zinc | 0.3 mg | 0.6 mg |
| Copper | 0.1 mg | 0.2 mg |
| Manganese | 0.5 mg | 0.1 mg |
| Selenium | 0.9 mcg | 0.4 mcg |
| Fluoride | ~ | 7.0 mcg |
| Sterols | New Zealand spinach, cooked, boiled, drained, without salt | 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 | New Zealand spinach, cooked, boiled, drained, without salt | Avocados, raw, all commercial varieties |
|---|---|---|
| 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 | 1.6 g |
Frequently asked questions
Which has fewer calories, New Zealand spinach, cooked, boiled, drained, without salt or Avocados, raw, all commercial varieties?
New Zealand spinach, cooked, boiled, drained, without salt has fewer calories: 12 kcal for New Zealand spinach, cooked, boiled, drained, without salt vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, New Zealand spinach, cooked, boiled, drained, without salt or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more protein: 1.3 g for New Zealand spinach, cooked, boiled, drained, without salt vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Which has more fiber, New Zealand spinach, cooked, boiled, drained, without salt or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more fiber: 1.4 g for New Zealand spinach, cooked, boiled, drained, without salt vs 6.7 g for Avocados, raw, all commercial varieties per 100 g.
Is New Zealand spinach, cooked, boiled, drained, without salt or Avocados, raw, all commercial varieties healthier?
New Zealand spinach, cooked, boiled, drained, without salt is lower in calories, and Avocados, raw, all commercial varieties is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.