Avocado vs. Spinach

Nutrition comparison of Avocado and Spinach


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus spinach (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and spinach:

  • Both spinach and avocado are high in dietary fiber and potassium.
  • Avocado has more niacin and pantothenic acid, however, spinach contains more folate.
  • Spinach has 32.7 times less saturated fat than avocado.
  • Spinach has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than spinach.
  • Spinach is a great source of iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of avocado and spinach is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Spinach src

Calories and Carbs

calories

Avocado is high in calories and spinach has 86% less calories than avocado - spinach has 23 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Avocado has a macronutrient ratio of 4:19:77 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Spinach
Protein 4% 39%
Carbohydrates 19% 49%
Fat 77% 12%
Alcohol ~ ~

carbohydrates

Spinach and avocado contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both spinach and avocado are high in dietary fiber. Avocado has 209% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Spinach and avocado contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Spinach and avocado contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Spinach has 32.7 times less saturated fat than avocado - spinach has 0.06g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 219% more Vitamin C than avocado - spinach has 28.1mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 66 times more Vitamin A than avocado - spinach has 469ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.

Vitamin E

Spinach and avocado contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 22 times more Vitamin K than avocado - spinach has 482.9ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more niacin and pantothenic acid, however, spinach contains more folate. Both avocado and spinach contain significant amounts of thiamin, riboflavin and Vitamin B6.

Avocado Spinach
Thiamin 0.075 MG 0.078 MG
Riboflavin 0.143 MG 0.189 MG
Niacin 1.912 MG 0.724 MG
Pantothenic acid 1.463 MG 0.065 MG
Vitamin B6 0.287 MG 0.195 MG
Folate 89 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 662% more calcium than avocado - spinach has 99mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Spinach is a great source of iron and it has 344% more iron than avocado - spinach has 2.7mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both spinach and avocado are high in potassium. Spinach has a little more potassium (10%) than avocado by weight - spinach has 558mg of potassium per 100 grams and avocado has 507mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, spinach has more beta-carotene and lutein + zeaxanthin than avocado per 100 grams, however, avocado contains more alpha-carotene than spinach per 100 grams.

Avocado Spinach
beta-carotene 63 UG 5626 UG
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG 12198 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both avocado and spinach contain significant amounts of alpha linoleic acid (ALA).

Avocado Spinach
alpha linoleic acid 0.125 G 0.138 G
Total 0.125 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than spinach per 100 grams.

Avocado Spinach
linoleic acid 1.674 G 0.026 G
other omega 6 0.015 G ~
Total 1.689 G 0.026 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Avocado or Spinach .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Spinach (Spinach, raw) .

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FAQ

Does spinach or avocado contain more calories in 100 grams?
Avocado is high in calories and spinach has 90% less calories than avocado - spinach has 23 calories in 100g and avocado has 167 calories.

Is spinach or avocado better for protein?
Spinach and avocado contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and avocado has 2g of protein.

Does spinach or avocado have more carbohydrates?
By weight, spinach and avocado contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does spinach or avocado contain more calcium?
Spinach is a rich source of calcium and it has 660% more calcium than avocado - spinach has 99mg of calcium in 100 grams and avocado has 13mg of calcium.

Does spinach or avocado contain more potassium?
Both spinach and avocado are high in potassium. Spinach has a little more potassium ( 10%) than avocado by weight - spinach has 558mg of potassium in 100 grams and avocado has 507mg of potassium.