Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Avocados
      ×
      Eggs (Raw)
      ×
      Cooked Spinach (Boiled, Drained)
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Avocados 1 avocado, ns as to florida or california (x1) 16% DV 322 calories
      • Eggs (Raw) 1 large (x1) 4% DV 72 calories
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 2% DV 41 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Avocados 1 avocado, ns as to florida or california (x1) 38% DV 29.5g
      • Eggs (Raw) 1 large (x1) 6% DV 4.8g
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 1% DV 0.47g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Avocados 1 avocado, ns as to florida or california (x1) 6% DV 17.1g
      • Eggs (Raw) 1 large (x1) 0% DV 0.36g
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 2% DV 6.8g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Avocados 1 avocado, ns as to florida or california (x1) 8% DV 4g
      • Eggs (Raw) 1 large (x1) 13% DV 6.3g
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 11% DV 5.3g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Avocados 1 avocado, ns as to florida or california (x1) 0% DV 0mg
      • Eggs (Raw) 1 large (x1) 62% DV 186mg
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Avocados 1 avocado, ns as to florida or california (x1) 21% DV 4.3g
      • Eggs (Raw) 1 large (x1) 8% DV 1.6g
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 0% DV 0.08g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Avocados 1 avocado, ns as to florida or california (x1) 48% DV 13.5g
      • Eggs (Raw) 1 large (x1) 0% DV 0g
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 15% DV 4.3g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Avocados 1 avocado, ns as to florida or california (x1) 3% DV 1.3g
      • Eggs (Raw) 1 large (x1) 0% DV 0.19g
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 2% DV 0.77g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Avocados 1 avocado, ns as to florida or california (x1) 6% DV 1.1mg
      • Eggs (Raw) 1 large (x1) 5% DV 0.88mg
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 36% DV 6.4mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Avocados 1 avocado, ns as to florida or california (x1) 2% DV 24.1mg
      • Eggs (Raw) 1 large (x1) 2% DV 28mg
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 19% DV 244.8mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Avocados 1 avocado, ns as to florida or california (x1) 21% DV 974.9mg
      • Eggs (Raw) 1 large (x1) 1% DV 69mg
      • Cooked Spinach (Boiled, Drained) 1 cup (x1) 18% DV 838.8mg
      Comparison Table

      Table Legend

      1. Avocados
      2. Eggs (Raw)
      3. Cooked Spinach (Boiled, Drained)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 201 50 180
      Calories
      (%DV)
      322
      (16%)
      72
      (4%)
      41
      (2%)
      Fat (g)
      (%DV)
      29.5
      (38%)
      4.8
      (6%)
      0.47
      (1%)
      Protein (g)
      (%DV)
      4
      (8%)
      6.3
      (13%)
      5.3
      (11%)
      Carbohydrate (g)
      (%DV)
      17.1
      (6%)
      0.36
      (0%)
      6.8
      (2%)
      Sugars (g)
      (%DV)
      1.3
      (3%)
      0.19
      (0%)
      0.77
      (2%)
      Fiber (g)
      (%DV)
      13.5
      (48%)
      0
      (0%)
      4.3
      (15%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      186
      (62%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      4.3
      (21%)
      1.6
      (8%)
      0.08
      (0%)
      Net-Carbs (g) 3.7
      0.36
      2.4
      Trans Fatty Acids (g) 0
      0.02
      0
        Minerals
      Food # 1 2 3
      Weight (g) 201 50 180
      Calcium (mg)
      (%DV)
      24.1
      (2%)
      28
      (2%)
      244.8
      (19%)
      Iron, Fe (mg)
      (%DV)
      1.1
      (6%)
      0.88
      (5%)
      6.4
      (36%)
      Potassium, K (mg)
      (%DV)
      974.9
      (21%)
      69
      (1%)
      838.8
      (18%)
      Magnesium (mg)
      (%DV)
      58.3
      (14%)
      6
      (1%)
      156.6
      (37%)
      Phosphorus, P (mg)
      (%DV)
      104.5
      (8%)
      99
      (8%)
      100.8
      (8%)
      Sodium (mg)
      (%DV)
      14.1
      (1%)
      71
      (3%)
      126
      (5%)
      Zinc, Zn (mg)
      (%DV)
      1.3
      (12%)
      0.65
      (6%)
      1.4
      (12%)
      Copper, Cu (mg)
      (%DV)
      0.38
      (42%)
      0.04
      (4%)
      0.31
      (35%)
      Manganese (mg)
      (%DV)
      0.29
      (12%)
      0.01
      (1%)
      1.7
      (73%)
      Selenium, Se (mcg)
      (%DV)
      0.8
      (1%)
      15.4
      (28%)
      2.7
      (5%)
      Fluoride, F (mcg)
      (%AI)
      14.1
      (0%)
      0.55
      (0%)
      68
      (2%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 201 50 180
      Vitamin A, RAE (mcg)
      (%DV)
      14.1
      (2%)
      80
      (9%)
      943.2
      (105%)
      Vitamin C (mg)
      (%DV)
      20.1
      (22%)
      0
      (0%)
      17.6
      (20%)
      Thiamin (B1) (mg)
      (%DV)
      0.13
      (11%)
      0.02
      (2%)
      0.17
      (14%)
      Riboflavin (B2) (mg)
      (%DV)
      0.26
      (20%)
      0.23
      (18%)
      0.42
      (33%)
      Niacin (B3) (mg)
      (%DV)
      3.5
      (22%)
      0.04
      (0%)
      0.88
      (6%)
      Vitamin B5 (PA) (mg)
      (%DV)
      2.8
      (56%)
      0.77
      (15%)
      0.26
      (5%)
      Vitamin B6 (mg)
      (%DV)
      0.52
      (30%)
      0.09
      (5%)
      0.44
      (26%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      162.8
      (41%)
      23.5
      (6%)
      262.8
      (66%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      162.8
      (41%)
      23.5
      (6%)
      262.8
      (66%)
      Folate DFE (mcg)
      (%)
      162.8
      (41%)
      23.5
      (6%)
      262.8
      (66%)
      Choline (mg)
      (%DV)
      28.5
      (5%)
      146.9
      (27%)
      35.5
      (6%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0.45
      (19%)
      0
      (0%)
      Retinol (mcg) 0
      80
      0
      Carotene, beta (mcg)
      (%RDA)
      124.6
      (1%)
      0
      (0%)
      11318.4
      (105%)
      Carotene, alpha (mcg)
      (%RDA)
      48.2
      (0%)
      0
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      56.3
      (0%)
      4.5
      (0%)
      0
      (0%)
      Vitamin A, IU (IU) 293.5 270 18865.8
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 544.7
      251.5
      20354.4
      Vitamin E (mg)
      (%DV)
      4.2
      (28%)
      0.53
      (4%)
      3.7
      (25%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      1
      (5%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      1
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      41
      (5%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      42.2
      (35%)
      0.15
      (0%)
      888.5
      (740%)
      Vitamin K1 (mcg) 0
      0.05
      --
      Menaquinone-4 (K2) (mcg) --
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 201 50 180
      Water (g) 147.2
      38.1
      164.2
      Ash (g) 3
      0.53
      3
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score -16.58
      4.76
      -18.65
        Carbohydrates
      Food # 1 2 3
      Weight (g) 201 50 180
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) 0.12
      0
      --
      Glucose (Dextrose) (g) 0.74
      0.19
      --
      Fructose (g) 0.24
      0
      --
      Lactose (g) 0
      0
      --
      Maltose (g) 0
      0
      --
      Galactose (g) 0.2
      0
      --
      Starch (g) 0.22
      --
      --
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 201 50 180
      Monounsaturated Fats (g) 19.696
      1.829
      0.011
      Polyunsaturated Fats (g) 3.65
      0.956
      0.196
      Omega 3s (g)
      (%AI)
      0.251
      (16%)
      0.024
      (2%)
      0.166
      (10%)
      Omega 6s (g)
      (%AI)
      3.365
      (20%)
      0.792
      (5%)
      0.031
      (0%)
      Omega 3 to Omega 6 Ratio 0.07
      0.03
      5.41
      Omega 6 to Omega 3 Ratio 13.39
      32.98
      0.18
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      0.223
      (14%)
      0.018
      (1%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0.004
      0
      Docosahexaenoic Acid (DHA) (g) 0
      0.029
      0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      0.001
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      0.766
      --
      gamma-Linolenic Acid (GLA) (g) 0.03
      0.006
      --
      c-c-n6-Eicosadienoic Acid (g) 0
      0.009
      --
      DHG-linolenic acid (DGLA) (g) --
      0.011
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0.002
      0
      Caproic (6:0) (g) 0
      0
      0
      Caprylic Acid (8:0) (g) 0.002
      0.002
      0
      Capric Acid (10:0) (g) 0
      0.003
      0
      Lauric Acid (12:0) (g) 0
      0
      0
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0
      0.017
      0.011
      Pentadecanoic Acid (15:0) (g) 0
      0.004
      --
      Palmitic Acid (16:0) (g) 4.171
      1.116
      0.059
      Margaric Acid (17:0) (g) 0
      0.011
      --
      Stearic Acid (18:0) (g) 0.098
      0.406
      0.005
      Arachidic Acid (20:0) (g) 0
      0.002
      --
      Behenic Acid (22:0) (g) 0
      0.002
      --
      Lignoceric Acid (24:0) (g) 0
      0
      --
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      0.004
      --
      Pentadecenoic Acid (15:1) (g) 0
      0
      --
      Palmitoleic Acid (16:1) (g) 1.403
      0.101
      0.005
      cis-Palmitoleic Acid (16:1 cis) (g) --
      0.099
      --
      Heptadecenoic Acid (17:1) (g) 0.02
      0.006
      --
      Oleic Acid (18:1) (g) 18.223
      1.706
      0.005
      c-Oleic Acid (18:1 cis) (g) --
      1.694
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.05
      0.014
      0
      Docosenoic Acid (22:1) (g) 0
      0
      0
      c-Docosenoic Acid (22:1 c) (g) --
      0
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      0
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 3.365
      0.778
      0.031
      Conjugated Linoleic Acid (CLAs) (g) --
      0.006
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.251
      0.024
      0.166
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) 0.032
      0.012
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      0.094
      0
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      --
      22:4 (g) --
      0.007
      --
      Trans Fats  
      t-Polyenoic Fats (g) --
      0.006
      --
      t-Monoenoic Fats (g) --
      0.013
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      0.002
      --
      t-Oleic Acid (18:1 t) (g) --
      0.012
      --
      t-Docosenoic Acid (22:1 t) (g) --
      0
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      0.006
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) 0.004
      --
      --
      Campesterol (g) 0.01
      --
      --
      Beta-sitosterol (g) 0.153
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 201 50 180
      Essential  
      Histidine (mg)
      (%RDI)
      98
      (14%)
      155
      (22%)
      119
      (17%)
      Isoleucine (mg)
      (%RDI)
      169
      (12%)
      336
      (24%)
      274
      (20%)
      Leucine (mg)
      (%RDI)
      287
      (11%)
      543
      (20%)
      416
      (15%)
      Lysine (mg)
      (%RDI)
      265
      (13%)
      456
      (22%)
      328
      (16%)
      Methionine (mg)
      (%RDI)
      76
      (10%)
      190
      (26%)
      99
      (14%)
      Phenylalanine (mg)
      (%RDI)
      195
      (22%)
      340
      (39%)
      241
      (28%)
      Threonine (mg)
      (%RDI)
      147
      (14%)
      278
      (26%)
      229
      (22%)
      Tryptophan (mg)
      (%RDI)
      50
      (18%)
      84
      (30%)
      72
      (26%)
      Valine (mg)
      (%RDI)
      215
      (12%)
      429
      (24%)
      302
      (17%)
      Conditional  
      Arginine (mg) 177
      410
      302
      Cystine (mg)
      (%RDI)
      54
      (19%)
      136
      (47%)
      63
      (22%)
      Glycine (mg) 209
      216
      252
      Proline (mg) 197
      256
      209
      Tyrosine (mg)
      (%RDI)
      98
      (11%)
      250
      (29%)
      203
      (23%)
      Non-Essential  
      Alanine (mg) 219
      368
      265
      Aspartic acid (mg) 474
      665
      450
      Betaine (mg) 1
      0.15
      160
      Glutamic acid (mg) 577
      837
      643
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 229
      486
      193
      Data Source
      Avocados
      USDA Food Data Central Standard Release (Common)
      Eggs (Raw)
      USDA Food Data Central Standard Release (Common)
      Cooked Spinach (Boiled, Drained)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.