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  6. Beetroot vs. Spirulina

Beetroot vs. Spirulina — In-Depth Nutrition Comparison

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What are the main differences between Beetroot and Spirulina?

  • Beetroot is richer in Folate, Fiber, Manganese, and Potassium, yet Spirulina is richer in Copper, Iron, Vitamin B2, Vitamin B1, and Vitamin B3.
  • Spirulina's daily need coverage for Copper is 58% higher.
  • Beetroot has 12 times more Folate than Spirulina. Beetroot has 109µg of Folate, while Spirulina has 9µg.

We used Beets, raw and Seaweed, spirulina, raw types in this comparison.

Infographic

Beetroot vs Spirulina infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +155.9%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +263.6%
Contains less SodiumSodium -20.4%
Contains more ManganeseManganese +76.9%
Contains more IronIron +248.8%
Contains more CopperCopper +696%
~equal in Selenium ~0.7µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 3.4% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
Contains more Vitamin CVitamin C +444.4%
Contains more Vitamin B6Vitamin B6 +97.1%
Contains more FolateFolate +1111.1%
Contains more Vitamin AVitamin A +69.7%
Contains more Vitamin EVitamin E +1125%
Contains more Vitamin B1Vitamin B1 +616.1%
Contains more Vitamin B2Vitamin B2 +755%
Contains more Vitamin B3Vitamin B3 +258.1%
Contains more Vitamin B5Vitamin B5 +109.7%
Contains more Vitamin KVitamin K +1150%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more CarbsCarbs +295%
Contains more OtherOther +80%
Contains more ProteinProtein +267.7%
Contains more FatsFats +129.4%
~equal in Water ~90.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
49% 12% 39%
Saturated Fat: Sat. Fat 0.135 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated Fat -80%
Contains more Poly. FatPolyunsaturated fat +76.7%
~equal in Monounsaturated Fat ~0.034g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beetroot Spirulina
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Beetroot Spirulina Opinion
Calories 43kcal 26kcal Beetroot
Protein 1.61g 5.92g Spirulina
Fats 0.17g 0.39g Spirulina
Vitamin C 4.9mg 0.9mg Beetroot
Net carbs 6.76g 2.02g Beetroot
Carbs 9.56g 2.42g Beetroot
Magnesium 23mg 19mg Beetroot
Calcium 16mg 12mg Beetroot
Potassium 325mg 127mg Beetroot
Iron 0.8mg 2.79mg Spirulina
Sugar 6.76g 0.3g Spirulina
Fiber 2.8g 0.4g Beetroot
Copper 0.075mg 0.597mg Spirulina
Zinc 0.35mg 0.2mg Beetroot
Phosphorus 40mg 11mg Beetroot
Sodium 78mg 98mg Beetroot
Vitamin A 33IU 56IU Spirulina
Vitamin A 2µg 3µg Spirulina
Vitamin E 0.04mg 0.49mg Spirulina
Manganese 0.329mg 0.186mg Beetroot
Selenium 0.7µg 0.7µg
Vitamin B1 0.031mg 0.222mg Spirulina
Vitamin B2 0.04mg 0.342mg Spirulina
Vitamin B3 0.334mg 1.196mg Spirulina
Vitamin B5 0.155mg 0.325mg Spirulina
Vitamin B6 0.067mg 0.034mg Beetroot
Vitamin K 0.2µg 2.5µg Spirulina
Folate 109µg 9µg Beetroot
Choline 6mg 6.5mg Spirulina
Saturated Fat 0.027g 0.135g Beetroot
Monounsaturated Fat 0.032g 0.034g Spirulina
Polyunsaturated fat 0.06g 0.106g Spirulina
Tryptophan 0.019mg 0.096mg Spirulina
Threonine 0.047mg 0.306mg Spirulina
Isoleucine 0.048mg 0.331mg Spirulina
Leucine 0.068mg 0.509mg Spirulina
Lysine 0.058mg 0.312mg Spirulina
Methionine 0.018mg 0.118mg Spirulina
Phenylalanine 0.046mg 0.286mg Spirulina
Valine 0.056mg 0.362mg Spirulina
Histidine 0.021mg 0.112mg Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beetroot Spirulina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Beetroot
17%
Spirulina
Minerals Daily Need Coverage Score
19%
Beetroot
38%
Spirulina

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 6.46g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 64)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.5)
Which food is richer in vitamins?
Spirulina
Spirulina is relatively richer in vitamins
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.108g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients
  2. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.