Spinach, mature vs Avocados, raw, all commercial varieties
Nutrition comparison per 100 g.
Spinach, mature
28 kcal
Avocados, raw, all commercial varieties
160 kcal
Calories
28 kcal
160 kcal
Protein
2.9 g
2.0 g
Carbs
2.6 g
8.5 g
Fiber
1.6 g
6.7 g
Sugars
~
0.7 g
Fat
0.6 g
14.7 g
Sodium
107 mg
7 mg
Key takeaways
- Spinach, mature has 83% fewer calories (28 kcal vs 160 kcal).
- Spinach, mature has more protein (2.9 g vs 2.0 g).
- Spinach, mature has more carbs (2.6 g vs 8.5 g).
- Avocados, raw, all commercial varieties has more fiber (6.7 g vs 1.6 g).
- Spinach, mature has more fat (0.6 g vs 14.7 g).
| Macronutrients | Spinach, mature | Avocados, raw, all commercial varieties |
|---|---|---|
| Calories | 28 kcal | 160 kcal |
| Protein | 2.9 g | 2.0 g |
| Total Fat | 0.6 g | 14.7 g |
| Total Carbohydrate | 2.6 g | 8.5 g |
| Dietary Fiber | 1.6 g | 6.7 g |
| Total Sugars | ~ | 0.7 g |
| Water | 92.4 g | 73.2 g |
| Carbohydrates | Spinach, mature | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Carbohydrate | 2.6 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, mature | Avocados, raw, all commercial varieties |
|---|---|---|
| Total Fat | 0.6 g | 14.7 g |
| Saturated Fat | ~ | 2.1 g |
| Monounsaturated Fat | ~ | 9.8 g |
| Polyunsaturated Fat | ~ | 1.8 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | ~ | 125.0 mg |
| Omega-6 Fatty Acids | ~ | 1,674.0 mg |
| Protein & Amino Acids | Spinach, mature | Avocados, raw, all commercial varieties |
|---|---|---|
| Protein | 2.9 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 | Spinach, mature | Avocados, raw, all commercial varieties |
|---|---|---|
| Vitamin A (RAE) | 306.0 mcg | 7.0 mcg |
| Vitamin C | 30.3 mg | 10.0 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 2.1 mg |
| Vitamin K | ~ | 21.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.1 mg |
| Niacin (B3) | 0.5 mg | 1.7 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 113.4 mcg | 81.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 1.4 mg |
| Choline | ~ | 14.2 mg |
| Betaine | ~ | 0.7 mg |
| Minerals | Spinach, mature | Avocados, raw, all commercial varieties |
|---|---|---|
| Calcium | 66.6 mg | 12.0 mg |
| Iron | 1.1 mg | 0.6 mg |
| Magnesium | 93.0 mg | 29.0 mg |
| Phosphorus | 40.6 mg | 52.0 mg |
| Potassium | 459.7 mg | 485.0 mg |
| Sodium | 106.6 mg | 7.0 mg |
| Zinc | 0.4 mg | 0.6 mg |
| Copper | 0.1 mg | 0.2 mg |
| Manganese | 0.4 mg | 0.1 mg |
| Selenium | 0.0 mcg | 0.4 mcg |
| Fluoride | ~ | 7.0 mcg |
| Sterols | Spinach, mature | Avocados, raw, all commercial varieties |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Campesterol | ~ | 5.0 mg |
| Stigmasterol | ~ | 2.0 mg |
| Beta-sitosterol | ~ | 76.0 mg |
| Other | Spinach, mature | Avocados, raw, all commercial varieties |
|---|---|---|
| Alcohol | ~ | 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, mature or Avocados, raw, all commercial varieties?
Spinach, mature has fewer calories: 28 kcal for Spinach, mature vs 160 kcal for Avocados, raw, all commercial varieties per 100 g.
Which has more protein, Spinach, mature or Avocados, raw, all commercial varieties?
Spinach, mature has more protein: 2.9 g for Spinach, mature vs 2.0 g for Avocados, raw, all commercial varieties per 100 g.
Which has more fiber, Spinach, mature or Avocados, raw, all commercial varieties?
Avocados, raw, all commercial varieties has more fiber: 1.6 g for Spinach, mature vs 6.7 g for Avocados, raw, all commercial varieties per 100 g.
Is Spinach, mature or Avocados, raw, all commercial varieties healthier?
Spinach, mature is lower in calories, and Spinach, mature is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.