Spinach, canned, regular pack, solids and liquids vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Spinach, canned, regular pack, 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
1.6 g
6.7 g
Sugars
~
0.7 g
Fat
0.4 g
14.7 g
Sodium
319 mg
7 mg
Key takeaways
- Spinach, canned, regular pack, solids and liquids has 88% fewer calories (19 kcal vs 160 kcal).
- Spinach, canned, regular pack, solids and liquids has more protein (2.1 g vs 2.0 g).
- Spinach, canned, regular pack, 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 1.6 g).
- Spinach, canned, regular pack, solids and liquids has more fat (0.4 g vs 14.7 g).
| Macronutrients | Spinach, canned, regular pack, 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 | 1.6 g | 6.7 g |
| Total Sugars | ~ | 0.7 g |
| Water | 93.2 g | 73.2 g |
| Carbohydrates | Spinach, canned, regular pack, solids and liquids | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 2.9 g | 8.5 g |
| Dietary Fiber | 1.6 g | 6.7 g |
| Starch | ~ | 0.1 g |
| Total Sugars | ~ | 0.7 g |
| Fats & Fatty Acids | Spinach, canned, regular pack, 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, regular pack, 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, regular pack, 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, regular pack, 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 | 319.0 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, regular pack, 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, regular pack, 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, regular pack, solids and liquids or Avocados, raw, all commercial varieties?
Spinach, canned, regular pack, solids and liquids has fewer calories: 19 kcal for Spinach, canned, regular pack, solids and liquids vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Spinach, canned, regular pack, solids and liquids or Avocados, raw, all commercial varieties?
Spinach, canned, regular pack, solids and liquids has more protein: 2.1 g for Spinach, canned, regular pack, solids and liquids vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Which has more fiber, Spinach, canned, regular pack, solids and liquids or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more fiber: 1.6 g for Spinach, canned, regular pack, solids and liquids vs 6.7 g for Avocados, raw, all commercial varieties per 100 g.
Is Spinach, canned, regular pack, solids and liquids or Avocados, raw, all commercial varieties healthier?
Spinach, canned, regular pack, solids and liquids is lower in calories, and Spinach, canned, regular pack, solids and liquids is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.