Spinach, canned, no salt added, solids and liquids vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Spinach, canned, no salt added, solids and liquids
19 kcal
Avocados, raw, all commercial varieties
160 kcal
Calories
19 kcal
160 kcal
Protein
2.1 g
2.0 g
Carbs
2.9 g
8.5 g
Fiber
2.2 g
6.7 g
Sugars
~
0.7 g
Fat
0.4 g
14.7 g
Sodium
75 mg
7 mg
Key takeaways
- Spinach, canned, no salt added, solids and liquids has 88% fewer calories (19 kcal vs 160 kcal).
- Spinach, canned, no salt added, solids and liquids has more protein (2.1 g vs 2.0 g).
- Spinach, canned, no salt added, solids and liquids has more carbs (2.9 g vs 8.5 g).
- Avocados, raw, all commercial varieties has more fiber (6.7 g vs 2.2 g).
- Spinach, canned, no salt added, solids and liquids has more fat (0.4 g vs 14.7 g).
| Macronutrients | Spinach, canned, no salt added, solids and liquids | Avocados, raw, all commercial varieties |
|---|---|---|
| Calories | 19 kcal | 160 kcal |
| Protein | 2.1 g | 2.0 g |
| Total Fat | 0.4 g | 14.7 g |
| Total Carbohydrate | 2.9 g | 8.5 g |
| Dietary Fiber | 2.2 g | 6.7 g |
| Total Sugars | ~ | 0.7 g |
| Water | 93.2 g | 73.2 g |
| Carbohydrates | Spinach, canned, no salt added, solids and liquids | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 2.9 g | 8.5 g |
| Dietary Fiber | 2.2 g | 6.7 g |
| Starch | ~ | 0.1 g |
| Total Sugars | ~ | 0.7 g |
| Fats & Fatty Acids | Spinach, canned, no salt added, solids and liquids | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Fat | 0.4 g | 14.7 g |
| Saturated Fat | 0.1 g | 2.1 g |
| Monounsaturated Fat | 0.0 g | 9.8 g |
| Polyunsaturated Fat | 0.2 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 122.0 mg | 125.0 mg |
| Omega-6 Fatty Acids | 23.0 mg | 1,674.0 mg |
| Protein & Amino Acids | Spinach, canned, no salt added, solids and liquids | Avocados, raw, all commercial varieties |
|---|---|---|
| Protein | 2.1 g | 2.0 g |
| Histidine | 47.0 mg | 49.0 mg |
| Isoleucine | 108.0 mg | 84.0 mg |
| Leucine | 164.0 mg | 143.0 mg |
| Lysine | 129.0 mg | 132.0 mg |
| Methionine | 39.0 mg | 38.0 mg |
| Phenylalanine | 95.0 mg | 97.0 mg |
| Threonine | 90.0 mg | 73.0 mg |
| Tryptophan | 28.0 mg | 25.0 mg |
| Valine | 119.0 mg | 107.0 mg |
| Alanine | 104.0 mg | 109.0 mg |
| Arginine | 119.0 mg | 88.0 mg |
| Aspartic Acid | 177.0 mg | 236.0 mg |
| Cystine | 25.0 mg | 27.0 mg |
| Glutamic Acid | 253.0 mg | 287.0 mg |
| Glycine | 99.0 mg | 104.0 mg |
| Proline | 82.0 mg | 98.0 mg |
| Serine | 76.0 mg | 114.0 mg |
| Tyrosine | 80.0 mg | 49.0 mg |
| Vitamins | Spinach, canned, no salt added, solids and liquids | Avocados, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 322.0 mcg | 7.0 mcg |
| Vitamin C | 13.5 mg | 10.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.1 mg |
| Vitamin K | ~ | 21.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.3 mg | 1.7 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 58.0 mcg | 81.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 1.4 mg |
| Choline | ~ | 14.2 mg |
| Betaine | ~ | 0.7 mg |
| Minerals | Spinach, canned, no salt added, solids and liquids | Avocados, raw, all commercial varieties |
|---|---|---|
| Calcium | 83.0 mg | 12.0 mg |
| Iron | 1.6 mg | 0.6 mg |
| Magnesium | 56.0 mg | 29.0 mg |
| Phosphorus | 32.0 mg | 52.0 mg |
| Potassium | 230.0 mg | 485.0 mg |
| Sodium | 75.0 mg | 7.0 mg |
| Zinc | 0.4 mg | 0.6 mg |
| Copper | 0.1 mg | 0.2 mg |
| Manganese | 0.5 mg | 0.1 mg |
| Selenium | 1.2 mcg | 0.4 mcg |
| Fluoride | ~ | 7.0 mcg |
| Sterols | Spinach, canned, no salt added, solids and liquids | 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 | Spinach, canned, no salt added, solids and liquids | Avocados, raw, all commercial varieties |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 1.4 g | 1.6 g |
Frequently asked questions
Which has fewer calories, Spinach, canned, no salt added, solids and liquids or Avocados, raw, all commercial varieties?
Spinach, canned, no salt added, solids and liquids has fewer calories: 19 kcal for Spinach, canned, no salt added, solids and liquids vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Spinach, canned, no salt added, solids and liquids or Avocados, raw, all commercial varieties?
Spinach, canned, no salt added, solids and liquids has more protein: 2.1 g for Spinach, canned, no salt added, solids and liquids vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Which has more fiber, Spinach, canned, no salt added, solids and liquids or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more fiber: 2.2 g for Spinach, canned, no salt added, solids and liquids vs 6.7 g for Avocados, raw, all commercial varieties per 100 g.
Is Spinach, canned, no salt added, solids and liquids or Avocados, raw, all commercial varieties healthier?
Spinach, canned, no salt added, solids and liquids is lower in calories, and Spinach, canned, no salt added, solids and liquids is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.