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.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
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 .
Avocado g
()
|
Daily Values (%) |
Spinach g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.