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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% 0.67% 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% 1% 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 +50%
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

All nutrients comparison - raw data values

Nutrient Beetroot Spirulina DV% diff.
Copper 0.075mg 0.597mg 58%
Iron 0.8mg 2.79mg 25%
Folate 109µg 9µg 25%
Vitamin B2 0.04mg 0.342mg 23%
Vitamin B1 0.031mg 0.222mg 16%
Fiber 2.8g 0.4g 10%
Protein 1.61g 5.92g 9%
Potassium 325mg 127mg 6%
Manganese 0.329mg 0.186mg 6%
Vitamin B3 0.334mg 1.196mg 5%
Phosphorus 40mg 11mg 4%
Vitamin C 4.9mg 0.9mg 4%
Vitamin E 0.04mg 0.49mg 3%
Vitamin B5 0.155mg 0.325mg 3%
Vitamin B6 0.067mg 0.034mg 3%
Carbs 9.56g 2.42g 2%
Vitamin K 0.2µg 2.5µg 2%
Calories 43kcal 26kcal 1%
Sodium 78mg 98mg 1%
Zinc 0.35mg 0.2mg 1%
Magnesium 23mg 19mg 1%
Fats 0.17g 0.39g 0%
Net carbs 6.76g 2.02g N/A
Calcium 16mg 12mg 0%
Sugar 6.76g 0.3g N/A
Vitamin A 2µg 3µg 0%
Selenium 0.7µg 0.7µg 0%
Choline 6mg 6.5mg 0%
Saturated fat 0.027g 0.135g 0%
Monounsaturated fat 0.032g 0.034g 0%
Polyunsaturated fat 0.06g 0.106g 0%
Tryptophan 0.019mg 0.096mg 0%
Threonine 0.047mg 0.306mg 0%
Isoleucine 0.048mg 0.331mg 0%
Leucine 0.068mg 0.509mg 0%
Lysine 0.058mg 0.312mg 0%
Methionine 0.018mg 0.118mg 0%
Phenylalanine 0.046mg 0.286mg 0%
Valine 0.056mg 0.362mg 0%
Histidine 0.021mg 0.112mg 0%

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

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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.