Side-by-Side Comparison

Avocado vs Spinach (Raw)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Avocado

160Calories

2.0Protein

6.7Fiber

10.0Vit C

View Details

Crisp fresh dark green spinach leaves arranged on clean studio surface

vegetables

Spinach (Raw)

23Calories

2.9Protein

2.2Fiber

28.1Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-86%

Spinach (Raw)

Spinach (Raw) has fewer calories (energy) (23 kcal vs 160 kcal, 137 kcal less).

Higher Protein

+43%

Spinach (Raw)

Spinach (Raw) provides 2.9 g vs 2.0 g in Avocado (+0.86 g, +43%).

Higher Dietary Fiber

+205%

Avocado

Avocado provides 6.7 g vs 2.2 g in Spinach (Raw) (+4.5 g, +205%).

Higher Vitamin C

+181%

Spinach (Raw)

Spinach (Raw) provides 28.1 mg vs 10.0 mg in Avocado (+18.1 mg, +181%).

Comparing per 100 g standard edible portion.

Nutrient

Avocado100 g edible portion

Spinach (Raw)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Avocado higher

Avocado

160 kcal8% DV

Spinach (Raw)

23 kcal1% DV

Avocado provides 160 kcal vs 23 kcal in Spinach (Raw) (+137 kcal, +596%).

ProteinSpinach (Raw) higher

Avocado

2.0 g4% DV

Spinach (Raw)

2.9 g6% DV

Spinach (Raw) provides 2.9 g vs 2.0 g in Avocado (+0.86 g, +43%).

CarbohydratesAvocado higher

Avocado

8.5 g3% DV

Spinach (Raw)

3.6 g1% DV

Avocado provides 8.5 g vs 3.6 g in Spinach (Raw) (+4.9 g, +135%).

Dietary FiberAvocado higher

Avocado

6.7 g24% DV

Spinach (Raw)

2.2 g8% DV

Avocado provides 6.7 g vs 2.2 g in Spinach (Raw) (+4.5 g, +205%).

Total FatAvocado higher

Avocado

14.7 g19% DV

Spinach (Raw)

0.39 g1% DV

Avocado provides 14.7 g vs 0.39 g in Spinach (Raw) (+14.3 g, +3659%).

Total SugarsAvocado higher

Avocado

0.66 g1% DV

Spinach (Raw)

0.42 g1% DV

Avocado provides 0.66 g vs 0.42 g in Spinach (Raw) (+0.24 g, +57%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Avocado

10.0 mg11% DV

Spinach (Raw)

28.1 mg31% DV

Spinach (Raw) provides 28.1 mg vs 10.0 mg in Avocado (+18.1 mg, +181%).

Vitamin A (RAE)Spinach (Raw) higher

Avocado

7.0 µg1% DV

Spinach (Raw)

469 µg52% DV

Spinach (Raw) provides 469 µg vs 7.0 µg in Avocado (+462 µg, +6600%).

Vitamin DSimilar

Avocado

0 µg

Spinach (Raw)

0 µg

Both Avocado and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Avocado

2.1 mg14% DV

Spinach (Raw)

2.0 mg14% DV

Both Avocado and Spinach (Raw) provide similar amounts of vitamin e (2.1 mg).

Vitamin KSpinach (Raw) higher

Avocado

21 µg18% DV

Spinach (Raw)

483 µg402% DV

Spinach (Raw) provides 483 µg vs 21 µg in Avocado (+462 µg, +2200%).

Folate (DFE)Spinach (Raw) higher

Avocado

81 µg20% DV

Spinach (Raw)

194 µg49% DV

Spinach (Raw) provides 194 µg vs 81 µg in Avocado (+113 µg, +140%).

Thiamin (Vitamin B1)Similar

Avocado

0.07 mg6% DV

Spinach (Raw)

0.08 mg7% DV

Both Avocado and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Avocado

0.13 mg10% DV

Spinach (Raw)

0.19 mg15% DV

Spinach (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.13 mg).

Niacin (Vitamin B3)Avocado higher

Avocado

1.7 mg11% DV

Spinach (Raw)

0.72 mg5% DV

Avocado provides 1.7 mg vs 0.72 mg in Spinach (Raw) (+1.0 mg, +140%).

Pantothenic Acid (B5)Avocado higher

Avocado

1.4 mg28% DV

Spinach (Raw)

0.07 mg1% DV

Avocado provides 1.4 mg vs 0.07 mg in Spinach (Raw) (+1.3 mg, +2037%).

Vitamin B6Avocado higher

Avocado

0.26 mg15% DV

Spinach (Raw)

0.20 mg11% DV

Avocado provides 0.26 mg vs 0.20 mg in Spinach (Raw) (+0.06 mg, +32%).

Vitamin B12Similar

Avocado

0 µg

Spinach (Raw)

0 µg

Both Avocado and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Avocado

7.0 mg

Spinach (Raw)

79.0 mg3% DV

Spinach (Raw) provides 79.0 mg vs 7.0 mg in Avocado (+72.0 mg, +1029%).

PotassiumSpinach (Raw) higher

Avocado

485 mg10% DV

Spinach (Raw)

558 mg12% DV

Spinach (Raw) provides 558 mg vs 485 mg in Avocado (+73.0 mg, +15%).

CalciumSpinach (Raw) higher

Avocado

12.0 mg1% DV

Spinach (Raw)

99.0 mg8% DV

Spinach (Raw) provides 99.0 mg vs 12.0 mg in Avocado (+87.0 mg, +725%).

IronSpinach (Raw) higher

Avocado

0.55 mg3% DV

Spinach (Raw)

2.7 mg15% DV

Spinach (Raw) provides 2.7 mg vs 0.55 mg in Avocado (+2.2 mg, +393%).

MagnesiumSpinach (Raw) higher

Avocado

29.0 mg7% DV

Spinach (Raw)

79.0 mg19% DV

Spinach (Raw) provides 79.0 mg vs 29.0 mg in Avocado (+50.0 mg, +172%).

PhosphorusAvocado higher

Avocado

52.0 mg4% DV

Spinach (Raw)

49.0 mg4% DV

Avocado provides 52.0 mg vs 49.0 mg in Spinach (Raw) (+3.0 mg, +6%).

ZincAvocado higher

Avocado

0.64 mg6% DV

Spinach (Raw)

0.53 mg5% DV

Avocado provides 0.64 mg vs 0.53 mg in Spinach (Raw) (+0.11 mg, +21%).

Lipids1 nutrients

Saturated FatAvocado higher

Avocado

2.1 g11% DV

Spinach (Raw)

0.06 g

Avocado provides 2.1 g vs 0.06 g in Spinach (Raw) (+2.1 g, +3281%).

Nutrient

Avocado68 g (1/2 medium avocado (68 g))

Spinach (Raw)30 g (1 cup raw leaves (30 g))

Macronutrients6 nutrients

Calories (Energy)Avocado higher

Avocado

109 kcal5% DV

Spinach (Raw)

7 kcal

Avocado provides 109 kcal vs 7 kcal in Spinach (Raw) (+102 kcal, +1477%).

ProteinAvocado higher

Avocado

1.4 g3% DV

Spinach (Raw)

0.86 g2% DV

Avocado provides 1.4 g vs 0.86 g in Spinach (Raw) (+0.50 g, +59%).

CarbohydratesAvocado higher

Avocado

5.8 g2% DV

Spinach (Raw)

1.1 g

Avocado provides 5.8 g vs 1.1 g in Spinach (Raw) (+4.7 g, +433%).

Dietary FiberAvocado higher

Avocado

4.6 g16% DV

Spinach (Raw)

0.66 g2% DV

Avocado provides 4.6 g vs 0.66 g in Spinach (Raw) (+3.9 g, +590%).

Total FatAvocado higher

Avocado

10.0 g13% DV

Spinach (Raw)

0.12 g

Avocado provides 10.0 g vs 0.12 g in Spinach (Raw) (+9.9 g, +8420%).

Total SugarsAvocado higher

Avocado

0.45 g1% DV

Spinach (Raw)

0.13 g

Avocado provides 0.45 g vs 0.13 g in Spinach (Raw) (+0.32 g, +256%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Avocado

6.8 mg8% DV

Spinach (Raw)

8.4 mg9% DV

Spinach (Raw) provides 8.4 mg vs 6.8 mg in Avocado (+1.6 mg, +24%).

Vitamin A (RAE)Spinach (Raw) higher

Avocado

4.8 µg1% DV

Spinach (Raw)

141 µg16% DV

Spinach (Raw) provides 141 µg vs 4.8 µg in Avocado (+136 µg, +2856%).

Vitamin DSimilar

Avocado

0 µg

Spinach (Raw)

0 µg

Both Avocado and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin EAvocado higher

Avocado

1.4 mg9% DV

Spinach (Raw)

0.61 mg4% DV

Avocado provides 1.4 mg vs 0.61 mg in Spinach (Raw) (+0.80 mg, +131%).

Vitamin KSpinach (Raw) higher

Avocado

14 µg12% DV

Spinach (Raw)

145 µg121% DV

Spinach (Raw) provides 145 µg vs 14 µg in Avocado (+131 µg, +914%).

Folate (DFE)Spinach (Raw) higher

Avocado

55 µg14% DV

Spinach (Raw)

58 µg15% DV

Spinach (Raw) provides 58 µg vs 55 µg in Avocado (+3.1 µg, +6%).

Thiamin (Vitamin B1)Similar

Avocado

0.05 mg4% DV

Spinach (Raw)

0.02 mg2% DV

Both Avocado and Spinach (Raw) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Similar

Avocado

0.09 mg7% DV

Spinach (Raw)

0.06 mg4% DV

Both Avocado and Spinach (Raw) provide similar amounts of riboflavin (vitamin b2) (0.09 mg).

Niacin (Vitamin B3)Avocado higher

Avocado

1.2 mg7% DV

Spinach (Raw)

0.22 mg1% DV

Avocado provides 1.2 mg vs 0.22 mg in Spinach (Raw) (+0.96 mg, +444%).

Pantothenic Acid (B5)Avocado higher

Avocado

0.94 mg19% DV

Spinach (Raw)

0.02 mg

Avocado provides 0.94 mg vs 0.02 mg in Spinach (Raw) (+0.93 mg, +4744%).

Vitamin B6Avocado higher

Avocado

0.17 mg10% DV

Spinach (Raw)

0.06 mg3% DV

Avocado provides slightly more vitamin b6 (0.17 mg vs 0.06 mg).

Vitamin B12Similar

Avocado

0 µg

Spinach (Raw)

0 µg

Both Avocado and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Avocado

4.8 mg

Spinach (Raw)

23.7 mg1% DV

Spinach (Raw) provides 23.7 mg vs 4.8 mg in Avocado (+18.9 mg, +398%).

PotassiumAvocado higher

Avocado

330 mg7% DV

Spinach (Raw)

167 mg4% DV

Avocado provides 330 mg vs 167 mg in Spinach (Raw) (+162 mg, +97%).

CalciumSpinach (Raw) higher

Avocado

8.2 mg1% DV

Spinach (Raw)

29.7 mg2% DV

Spinach (Raw) provides 29.7 mg vs 8.2 mg in Avocado (+21.5 mg, +264%).

IronSpinach (Raw) higher

Avocado

0.37 mg2% DV

Spinach (Raw)

0.81 mg5% DV

Spinach (Raw) provides 0.81 mg vs 0.37 mg in Avocado (+0.44 mg, +117%).

MagnesiumSpinach (Raw) higher

Avocado

19.7 mg5% DV

Spinach (Raw)

23.7 mg6% DV

Spinach (Raw) provides 23.7 mg vs 19.7 mg in Avocado (+4.0 mg, +20%).

PhosphorusAvocado higher

Avocado

35.4 mg3% DV

Spinach (Raw)

14.7 mg1% DV

Avocado provides 35.4 mg vs 14.7 mg in Spinach (Raw) (+20.7 mg, +141%).

ZincAvocado higher

Avocado

0.44 mg4% DV

Spinach (Raw)

0.16 mg1% DV

Avocado provides 0.44 mg vs 0.16 mg in Spinach (Raw) (+0.28 mg, +174%).

Lipids1 nutrients

Saturated FatAvocado higher

Avocado

1.4 g7% DV

Spinach (Raw)

0.02 g

Avocado provides 1.4 g vs 0.02 g in Spinach (Raw) (+1.4 g, +7563%).

Nutrient

AvocadoAmount per 100 kcal (63 g)

Spinach (Raw)Amount per 100 kcal (435 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Avocado

101 kcal5% DV

Spinach (Raw)

100 kcal5% DV

Both Avocado and Spinach (Raw) provide similar amounts of calories (energy) (101 kcal).

ProteinSpinach (Raw) higher

Avocado

1.3 g3% DV

Spinach (Raw)

12.4 g25% DV

Spinach (Raw) provides 12.4 g vs 1.3 g in Avocado (+11.2 g, +887%).

CarbohydratesSpinach (Raw) higher

Avocado

5.4 g2% DV

Spinach (Raw)

15.8 g6% DV

Spinach (Raw) provides 15.8 g vs 5.4 g in Avocado (+10.4 g, +194%).

Dietary FiberSpinach (Raw) higher

Avocado

4.2 g15% DV

Spinach (Raw)

9.6 g34% DV

Spinach (Raw) provides 9.6 g vs 4.2 g in Avocado (+5.3 g, +127%).

Total FatAvocado higher

Avocado

9.2 g12% DV

Spinach (Raw)

1.7 g2% DV

Avocado provides 9.2 g vs 1.7 g in Spinach (Raw) (+7.5 g, +444%).

Total SugarsSpinach (Raw) higher

Avocado

0.42 g1% DV

Spinach (Raw)

1.8 g4% DV

Spinach (Raw) provides 1.8 g vs 0.42 g in Avocado (+1.4 g, +339%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Avocado

6.3 mg7% DV

Spinach (Raw)

122 mg136% DV

Spinach (Raw) provides 122 mg vs 6.3 mg in Avocado (+116 mg, +1840%).

Vitamin A (RAE)Spinach (Raw) higher

Avocado

4.4 µg

Spinach (Raw)

2,040 µg227% DV

Spinach (Raw) provides 2,040 µg vs 4.4 µg in Avocado (+2,036 µg, +46162%).

Vitamin DSimilar

Avocado

0 µg

Spinach (Raw)

0 µg

Both Avocado and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Avocado

1.3 mg9% DV

Spinach (Raw)

8.8 mg59% DV

Spinach (Raw) provides 8.8 mg vs 1.3 mg in Avocado (+7.5 mg, +577%).

Vitamin KSpinach (Raw) higher

Avocado

13 µg11% DV

Spinach (Raw)

2,101 µg1751% DV

Spinach (Raw) provides 2,101 µg vs 13 µg in Avocado (+2,087 µg, +15778%).

Folate (DFE)Spinach (Raw) higher

Avocado

51 µg13% DV

Spinach (Raw)

844 µg211% DV

Spinach (Raw) provides 844 µg vs 51 µg in Avocado (+793 µg, +1554%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Avocado

0.04 mg4% DV

Spinach (Raw)

0.34 mg28% DV

Spinach (Raw) provides 0.34 mg vs 0.04 mg in Avocado (+0.30 mg, +704%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Avocado

0.08 mg6% DV

Spinach (Raw)

0.82 mg63% DV

Spinach (Raw) provides 0.82 mg vs 0.08 mg in Avocado (+0.74 mg, +904%).

Niacin (Vitamin B3)Spinach (Raw) higher

Avocado

1.1 mg7% DV

Spinach (Raw)

3.1 mg20% DV

Spinach (Raw) provides 3.1 mg vs 1.1 mg in Avocado (+2.1 mg, +188%).

Pantothenic Acid (B5)Avocado higher

Avocado

0.88 mg18% DV

Spinach (Raw)

0.28 mg6% DV

Avocado provides 0.88 mg vs 0.28 mg in Spinach (Raw) (+0.59 mg, +209%).

Vitamin B6Spinach (Raw) higher

Avocado

0.16 mg10% DV

Spinach (Raw)

0.85 mg50% DV

Spinach (Raw) provides 0.85 mg vs 0.16 mg in Avocado (+0.69 mg, +424%).

Vitamin B12Similar

Avocado

0 µg

Spinach (Raw)

0 µg

Both Avocado and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Avocado

4.4 mg

Spinach (Raw)

344 mg15% DV

Spinach (Raw) provides 344 mg vs 4.4 mg in Avocado (+339 mg, +7693%).

PotassiumSpinach (Raw) higher

Avocado

306 mg7% DV

Spinach (Raw)

2,427 mg52% DV

Spinach (Raw) provides 2,427 mg vs 306 mg in Avocado (+2,122 mg, +694%).

CalciumSpinach (Raw) higher

Avocado

7.6 mg1% DV

Spinach (Raw)

431 mg33% DV

Spinach (Raw) provides 431 mg vs 7.6 mg in Avocado (+423 mg, +5596%).

IronSpinach (Raw) higher

Avocado

0.35 mg2% DV

Spinach (Raw)

11.8 mg65% DV

Spinach (Raw) provides 11.8 mg vs 0.35 mg in Avocado (+11.4 mg, +3302%).

MagnesiumSpinach (Raw) higher

Avocado

18.3 mg4% DV

Spinach (Raw)

344 mg82% DV

Spinach (Raw) provides 344 mg vs 18.3 mg in Avocado (+325 mg, +1781%).

PhosphorusSpinach (Raw) higher

Avocado

32.8 mg3% DV

Spinach (Raw)

213 mg17% DV

Spinach (Raw) provides 213 mg vs 32.8 mg in Avocado (+180 mg, +551%).

ZincSpinach (Raw) higher

Avocado

0.40 mg4% DV

Spinach (Raw)

2.3 mg21% DV

Spinach (Raw) provides 2.3 mg vs 0.40 mg in Avocado (+1.9 mg, +472%).

Lipids1 nutrients

Saturated FatAvocado higher

Avocado

1.3 g7% DV

Spinach (Raw)

0.27 g1% DV

Avocado provides 1.3 g vs 0.27 g in Spinach (Raw) (+1.1 g, +390%).

Nutrient

AvocadoNormalized to 300 kcal (188 g)

Spinach (Raw)Normalized to 300 kcal (1304 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Avocado

301 kcal15% DV

Spinach (Raw)

300 kcal15% DV

Both Avocado and Spinach (Raw) provide similar amounts of calories (energy) (301 kcal).

ProteinSpinach (Raw) higher

Avocado

3.8 g8% DV

Spinach (Raw)

37.3 g75% DV

Spinach (Raw) provides 37.3 g vs 3.8 g in Avocado (+33.5 g, +892%).

CarbohydratesSpinach (Raw) higher

Avocado

16.0 g6% DV

Spinach (Raw)

47.3 g17% DV

Spinach (Raw) provides 47.3 g vs 16.0 g in Avocado (+31.3 g, +195%).

Dietary FiberSpinach (Raw) higher

Avocado

12.6 g45% DV

Spinach (Raw)

28.7 g102% DV

Spinach (Raw) provides 28.7 g vs 12.6 g in Avocado (+16.1 g, +128%).

Total FatAvocado higher

Avocado

27.6 g35% DV

Spinach (Raw)

5.1 g7% DV

Avocado provides 27.6 g vs 5.1 g in Spinach (Raw) (+22.5 g, +442%).

Total SugarsSpinach (Raw) higher

Avocado

1.2 g2% DV

Spinach (Raw)

5.5 g11% DV

Spinach (Raw) provides 5.5 g vs 1.2 g in Avocado (+4.2 g, +341%).

Vitamins12 nutrients

Vitamin CSpinach (Raw) higher

Avocado

18.8 mg21% DV

Spinach (Raw)

366 mg407% DV

Spinach (Raw) provides 366 mg vs 18.8 mg in Avocado (+348 mg, +1849%).

Vitamin A (RAE)Spinach (Raw) higher

Avocado

13 µg1% DV

Spinach (Raw)

6,116 µg680% DV

Spinach (Raw) provides 6,116 µg vs 13 µg in Avocado (+6,103 µg, +46372%).

Vitamin DSimilar

Avocado

0 µg

Spinach (Raw)

0 µg

Both Avocado and Spinach (Raw) provide similar amounts of vitamin d (0 µg).

Vitamin ESpinach (Raw) higher

Avocado

3.9 mg26% DV

Spinach (Raw)

26.5 mg176% DV

Spinach (Raw) provides 26.5 mg vs 3.9 mg in Avocado (+22.6 mg, +580%).

Vitamin KSpinach (Raw) higher

Avocado

39 µg33% DV

Spinach (Raw)

6,297 µg5248% DV

Spinach (Raw) provides 6,297 µg vs 39 µg in Avocado (+6,258 µg, +15850%).

Folate (DFE)Spinach (Raw) higher

Avocado

152 µg38% DV

Spinach (Raw)

2,530 µg632% DV

Spinach (Raw) provides 2,530 µg vs 152 µg in Avocado (+2,377 µg, +1561%).

Thiamin (Vitamin B1)Spinach (Raw) higher

Avocado

0.13 mg10% DV

Spinach (Raw)

1.0 mg85% DV

Spinach (Raw) provides 1.0 mg vs 0.13 mg in Avocado (+0.89 mg, +707%).

Riboflavin (Vitamin B2)Spinach (Raw) higher

Avocado

0.24 mg19% DV

Spinach (Raw)

2.5 mg190% DV

Spinach (Raw) provides 2.5 mg vs 0.24 mg in Avocado (+2.2 mg, +908%).

Niacin (Vitamin B3)Spinach (Raw) higher

Avocado

3.3 mg20% DV

Spinach (Raw)

9.4 mg59% DV

Spinach (Raw) provides 9.4 mg vs 3.3 mg in Avocado (+6.2 mg, +189%).

Pantothenic Acid (B5)Avocado higher

Avocado

2.6 mg52% DV

Spinach (Raw)

0.85 mg17% DV

Avocado provides 2.6 mg vs 0.85 mg in Spinach (Raw) (+1.8 mg, +208%).

Vitamin B6Spinach (Raw) higher

Avocado

0.48 mg28% DV

Spinach (Raw)

2.5 mg150% DV

Spinach (Raw) provides 2.5 mg vs 0.48 mg in Avocado (+2.1 mg, +426%).

Vitamin B12Similar

Avocado

0 µg

Spinach (Raw)

0 µg

Both Avocado and Spinach (Raw) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumSpinach (Raw) higher

Avocado

13.2 mg1% DV

Spinach (Raw)

1,030 mg45% DV

Spinach (Raw) provides 1,030 mg vs 13.2 mg in Avocado (+1,017 mg, +7728%).

PotassiumSpinach (Raw) higher

Avocado

912 mg19% DV

Spinach (Raw)

7,276 mg155% DV

Spinach (Raw) provides 7,276 mg vs 912 mg in Avocado (+6,365 mg, +698%).

CalciumSpinach (Raw) higher

Avocado

22.6 mg2% DV

Spinach (Raw)

1,291 mg99% DV

Spinach (Raw) provides 1,291 mg vs 22.6 mg in Avocado (+1,268 mg, +5622%).

IronSpinach (Raw) higher

Avocado

1.0 mg6% DV

Spinach (Raw)

35.3 mg196% DV

Spinach (Raw) provides 35.3 mg vs 1.0 mg in Avocado (+34.3 mg, +3318%).

MagnesiumSpinach (Raw) higher

Avocado

54.5 mg13% DV

Spinach (Raw)

1,030 mg245% DV

Spinach (Raw) provides 1,030 mg vs 54.5 mg in Avocado (+976 mg, +1790%).

PhosphorusSpinach (Raw) higher

Avocado

97.8 mg8% DV

Spinach (Raw)

639 mg51% DV

Spinach (Raw) provides 639 mg vs 97.8 mg in Avocado (+541 mg, +554%).

ZincSpinach (Raw) higher

Avocado

1.2 mg11% DV

Spinach (Raw)

6.9 mg63% DV

Spinach (Raw) provides 6.9 mg vs 1.2 mg in Avocado (+5.7 mg, +474%).

Lipids1 nutrients

Saturated FatAvocado higher

Avocado

4.0 g20% DV

Spinach (Raw)

0.82 g4% DV

Avocado provides 4.0 g vs 0.82 g in Spinach (Raw) (+3.2 g, +387%).

Avocado vs Spinach (Raw)

Avocado

Spinach (Raw)

Nutritional Takeaways

Comparison Summary