Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
34 kcal
Avocados, raw, all commercial varieties
160 kcal
Calories
34 kcal
160 kcal
Protein
4.0 g
2.0 g
Carbs
4.8 g
8.5 g
Fiber
3.7 g
6.7 g
Sugars
0.5 g
0.7 g
Fat
0.9 g
14.7 g
Sodium
97 mg
7 mg
Key takeaways
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has 79% fewer calories (34 kcal vs 160 kcal).
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more protein (4.0 g vs 2.0 g).
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more carbs (4.8 g vs 8.5 g).
- Avocados, raw, all commercial varieties has more fiber (6.7 g vs 3.7 g).
- Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more sugars (0.5 g vs 0.7 g).
| Macronutrients | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Calories | 34 kcal | 160 kcal |
| Protein | 4.0 g | 2.0 g |
| Total Fat | 0.9 g | 14.7 g |
| Total Carbohydrate | 4.8 g | 8.5 g |
| Dietary Fiber | 3.7 g | 6.7 g |
| Total Sugars | 0.5 g | 0.7 g |
| Water | 88.9 g | 73.2 g |
| Carbohydrates | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 4.8 g | 8.5 g |
| Dietary Fiber | 3.7 g | 6.7 g |
| Starch | 0.0 g | 0.1 g |
| Total Sugars | 0.5 g | 0.7 g |
| Fats & Fatty Acids | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Fat | 0.9 g | 14.7 g |
| Saturated Fat | 0.2 g | 2.1 g |
| Monounsaturated Fat | 0.0 g | 9.8 g |
| Polyunsaturated Fat | 0.4 g | 1.8 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 371.0 mg | 125.0 mg |
| Omega-6 Fatty Acids | 0.0 mg | 1,674.0 mg |
| Protein & Amino Acids | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Protein | 4.0 g | 2.0 g |
| Histidine | 49.0 mg | 49.0 mg |
| Isoleucine | 128.0 mg | 84.0 mg |
| Leucine | 205.0 mg | 143.0 mg |
| Lysine | 256.0 mg | 132.0 mg |
| Methionine | 53.0 mg | 38.0 mg |
| Phenylalanine | 211.0 mg | 97.0 mg |
| Threonine | 220.0 mg | 73.0 mg |
| Tryptophan | 101.0 mg | 25.0 mg |
| Valine | 181.0 mg | 107.0 mg |
| Alanine | 222.0 mg | 109.0 mg |
| Arginine | 489.0 mg | 88.0 mg |
| Aspartic Acid | 436.0 mg | 236.0 mg |
| Cystine | 29.0 mg | 27.0 mg |
| Glutamic Acid | 516.0 mg | 287.0 mg |
| Glycine | 225.0 mg | 104.0 mg |
| Proline | 201.0 mg | 98.0 mg |
| Serine | 173.0 mg | 114.0 mg |
| Tyrosine | 219.0 mg | 49.0 mg |
| Vitamins | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 603.0 mcg | 7.0 mcg |
| Vitamin C | 2.2 mg | 10.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 3.5 mg | 2.1 mg |
| Vitamin K | 540.7 mcg | 21.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 1.7 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 121.0 mcg | 81.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 1.4 mg |
| Choline | 24.8 mg | 14.2 mg |
| Betaine | 112.0 mg | 0.7 mg |
| Minerals | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Avocados, raw, all commercial varieties |
|---|---|---|
| Calcium | 153.0 mg | 12.0 mg |
| Iron | 2.0 mg | 0.6 mg |
| Magnesium | 82.0 mg | 29.0 mg |
| Phosphorus | 50.0 mg | 52.0 mg |
| Potassium | 302.0 mg | 485.0 mg |
| Sodium | 97.0 mg | 7.0 mg |
| Zinc | 0.5 mg | 0.6 mg |
| Copper | 0.2 mg | 0.2 mg |
| Manganese | 0.7 mg | 0.1 mg |
| Selenium | 5.5 mcg | 0.4 mcg |
| Fluoride | ~ | 7.0 mcg |
| Sterols | Spinach, frozen, chopped or leaf, 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 | Spinach, frozen, chopped or leaf, 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 | 1.4 g | 1.6 g |
Frequently asked questions
Which has fewer calories, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt or Avocados, raw, all commercial varieties?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has fewer calories: 34 kcal for Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt or Avocados, raw, all commercial varieties?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt has more protein: 4.0 g for Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Which has more fiber, Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more fiber: 3.7 g for Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt vs 6.7 g for Avocados, raw, all commercial varieties per 100 g.
Is Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt or Avocados, raw, all commercial varieties healthier?
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is lower in calories, and Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.