Spinach, canned, regular pack, drained solids vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Spinach, canned, regular pack, drained solids
23 kcal
Avocados, raw, all commercial varieties
160 kcal
Calories
23 kcal
160 kcal
Protein
2.8 g
2.0 g
Carbs
3.4 g
8.5 g
Fiber
2.4 g
6.7 g
Sugars
0.4 g
0.7 g
Fat
0.5 g
14.7 g
Sodium
322 mg
7 mg
Key takeaways
- Spinach, canned, regular pack, drained solids has 86% fewer calories (23 kcal vs 160 kcal).
- Spinach, canned, regular pack, drained solids has more protein (2.8 g vs 2.0 g).
- Spinach, canned, regular pack, drained solids has more carbs (3.4 g vs 8.5 g).
- Avocados, raw, all commercial varieties has more fiber (6.7 g vs 2.4 g).
- Spinach, canned, regular pack, drained solids has more sugars (0.4 g vs 0.7 g).
| Macronutrients | Spinach, canned, regular pack, drained solids | Avocados, raw, all commercial varieties |
|---|---|---|
| Calories | 23 kcal | 160 kcal |
| Protein | 2.8 g | 2.0 g |
| Total Fat | 0.5 g | 14.7 g |
| Total Carbohydrate | 3.4 g | 8.5 g |
| Dietary Fiber | 2.4 g | 6.7 g |
| Total Sugars | 0.4 g | 0.7 g |
| Water | 91.8 g | 73.2 g |
| Carbohydrates | Spinach, canned, regular pack, drained solids | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 3.4 g | 8.5 g |
| Dietary Fiber | 2.4 g | 6.7 g |
| Starch | ~ | 0.1 g |
| Total Sugars | 0.4 g | 0.7 g |
| Fats & Fatty Acids | Spinach, canned, regular pack, drained solids | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Fat | 0.5 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 | 178.0 mg | 125.0 mg |
| Omega-6 Fatty Acids | 33.0 mg | 1,674.0 mg |
| Protein & Amino Acids | Spinach, canned, regular pack, drained solids | Avocados, raw, all commercial varieties |
|---|---|---|
| Protein | 2.8 g | 2.0 g |
| Histidine | 62.0 mg | 49.0 mg |
| Isoleucine | 144.0 mg | 84.0 mg |
| Leucine | 219.0 mg | 143.0 mg |
| Lysine | 172.0 mg | 132.0 mg |
| Methionine | 52.0 mg | 38.0 mg |
| Phenylalanine | 127.0 mg | 97.0 mg |
| Threonine | 120.0 mg | 73.0 mg |
| Tryptophan | 38.0 mg | 25.0 mg |
| Valine | 158.0 mg | 107.0 mg |
| Alanine | 139.0 mg | 109.0 mg |
| Arginine | 159.0 mg | 88.0 mg |
| Aspartic Acid | 236.0 mg | 236.0 mg |
| Cystine | 34.0 mg | 27.0 mg |
| Glutamic Acid | 338.0 mg | 287.0 mg |
| Glycine | 132.0 mg | 104.0 mg |
| Proline | 110.0 mg | 98.0 mg |
| Serine | 102.0 mg | 114.0 mg |
| Tyrosine | 106.0 mg | 49.0 mg |
| Vitamins | Spinach, canned, regular pack, drained solids | Avocados, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 490.0 mcg | 7.0 mcg |
| Vitamin C | 14.3 mg | 10.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 1.9 mg | 2.1 mg |
| Vitamin K | 461.6 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 | 0.1 mg | 0.3 mg |
| Folate (B9) | 98.0 mcg | 81.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.0 mg | 1.4 mg |
| Choline | 18.4 mg | 14.2 mg |
| Betaine | 83.2 mg | 0.7 mg |
| Minerals | Spinach, canned, regular pack, drained solids | Avocados, raw, all commercial varieties |
|---|---|---|
| Calcium | 127.0 mg | 12.0 mg |
| Iron | 2.3 mg | 0.6 mg |
| Magnesium | 76.0 mg | 29.0 mg |
| Phosphorus | 44.0 mg | 52.0 mg |
| Potassium | 346.0 mg | 485.0 mg |
| Sodium | 322.0 mg | 7.0 mg |
| Zinc | 0.5 mg | 0.6 mg |
| Copper | 0.2 mg | 0.2 mg |
| Manganese | 0.6 mg | 0.1 mg |
| Selenium | 1.4 mcg | 0.4 mcg |
| Fluoride | ~ | 7.0 mcg |
| Sterols | Spinach, canned, regular pack, drained solids | 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, regular pack, drained solids | 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 | 1.5 g | 1.6 g |
Frequently asked questions
Which has fewer calories, Spinach, canned, regular pack, drained solids or Avocados, raw, all commercial varieties?
Spinach, canned, regular pack, drained solids has fewer calories: 23 kcal for Spinach, canned, regular pack, drained solids vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Spinach, canned, regular pack, drained solids or Avocados, raw, all commercial varieties?
Spinach, canned, regular pack, drained solids has more protein: 2.8 g for Spinach, canned, regular pack, drained solids vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Which has more fiber, Spinach, canned, regular pack, drained solids or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more fiber: 2.4 g for Spinach, canned, regular pack, drained solids vs 6.7 g for Avocados, raw, all commercial varieties per 100 g.
Is Spinach, canned, regular pack, drained solids or Avocados, raw, all commercial varieties healthier?
Spinach, canned, regular pack, drained solids is lower in calories, and Spinach, canned, regular pack, drained solids is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.