Kale vs. Spirulina — In-Depth Nutrition Comparison
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Significant differences between Kale and Spirulina
- Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Manganese, Vitamin B6, and Fiber, however, Spirulina is richer in Copper, Iron, Vitamin B2, and Vitamin B1.
- Kale covers your daily Vitamin K needs 679% more than Spirulina.
- Spirulina has 227 times less Vitamin A RAE than Kale. Kale has 681µg of Vitamin A RAE, while Spirulina has 3µg.
Specific food types used in this comparison are Kale, cooked, boiled, drained, without salt and Seaweed, spirulina, raw.
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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.
Contains
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Calcium
+500%
Contains
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Phosphorus
+154.5%
Contains
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Potassium
+79.5%
Contains
less
Sodium
-76.5%
Contains
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Zinc
+20%
Contains
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Manganese
+123.7%
Contains
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Selenium
+28.6%
Contains
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Iron
+210%
Contains
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Copper
+282.7%
Equal in Magnesium - 19
Contains
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Calcium
+500%
Contains
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Phosphorus
+154.5%
Contains
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Potassium
+79.5%
Contains
less
Sodium
-76.5%
Contains
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Zinc
+20%
Contains
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Manganese
+123.7%
Contains
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Selenium
+28.6%
Contains
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Iron
+210%
Contains
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Copper
+282.7%
Equal in Magnesium - 19
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.
:
Contains
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Vitamin A
+24223.2%
Contains
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Vitamin E
+73.5%
Contains
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Vitamin C
+4455.6%
Contains
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Vitamin B6
+305.9%
Contains
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Folate
+44.4%
Contains
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Vitamin K
+32580%
Contains
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Vitamin B1
+318.9%
Contains
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Vitamin B2
+388.6%
Contains
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Vitamin B3
+139.2%
Contains
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Vitamin B5
+563.3%
Contains
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Vitamin A
+24223.2%
Contains
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Vitamin E
+73.5%
Contains
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Vitamin C
+4455.6%
Contains
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Vitamin B6
+305.9%
Contains
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Folate
+44.4%
Contains
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Vitamin K
+32580%
Contains
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Vitamin B1
+318.9%
Contains
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Vitamin B2
+388.6%
Contains
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Vitamin B3
+139.2%
Contains
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Vitamin B5
+563.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+132.6%
Contains
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Other
+45%
Contains
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Protein
+211.6%
Equal in Fats - 0.39
Equal in Water - 90.67
Contains
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Carbs
+132.6%
Contains
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Other
+45%
Contains
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Protein
+211.6%
Equal in Fats - 0.39
Equal in Water - 90.67
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-61.5%
Contains
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Polyunsaturated fat
+82.1%
Contains
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Monounsaturated Fat
+13.3%
Contains
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Saturated Fat
-61.5%
Contains
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Polyunsaturated fat
+82.1%
Contains
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Monounsaturated Fat
+13.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 3.63g | 2.02g |
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| Protein | 1.9g | 5.92g |
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| Fats | 0.4g | 0.39g |
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| Carbs | 5.63g | 2.42g |
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| Calories | 28kcal | 26kcal |
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| Sugar | 1.25g | 0.3g |
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| Fiber | 2g | 0.4g |
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| Calcium | 72mg | 12mg |
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| Iron | 0.9mg | 2.79mg |
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| Magnesium | 18mg | 19mg |
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| Phosphorus | 28mg | 11mg |
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| Potassium | 228mg | 127mg |
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| Sodium | 23mg | 98mg |
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| Zinc | 0.24mg | 0.2mg |
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| Copper | 0.156mg | 0.597mg |
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| Manganese | 0.416mg | 0.186mg |
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| Selenium | 0.9µg | 0.7µg |
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| Vitamin A | 13621IU | 56IU |
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| Vitamin A RAE | 681µg | 3µg |
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| Vitamin E | 0.85mg | 0.49mg |
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| Vitamin C | 41mg | 0.9mg |
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| Vitamin B1 | 0.053mg | 0.222mg |
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| Vitamin B2 | 0.07mg | 0.342mg |
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| Vitamin B3 | 0.5mg | 1.196mg |
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| Vitamin B5 | 0.049mg | 0.325mg |
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| Vitamin B6 | 0.138mg | 0.034mg |
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| Folate | 13µg | 9µg |
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| Vitamin K | 817µg | 2.5µg |
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| Tryptophan | 0.023mg | 0.096mg |
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| Threonine | 0.085mg | 0.306mg |
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| Isoleucine | 0.114mg | 0.331mg |
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| Leucine | 0.133mg | 0.509mg |
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| Lysine | 0.114mg | 0.312mg |
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| Methionine | 0.018mg | 0.118mg |
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| Phenylalanine | 0.097mg | 0.286mg |
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| Valine | 0.104mg | 0.362mg |
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| Histidine | 0.04mg | 0.112mg |
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| Saturated Fat | 0.052g | 0.135g |
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| Monounsaturated Fat | 0.03g | 0.034g |
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| Polyunsaturated fat | 0.193g | 0.106g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
258%
18%
Minerals Daily Need Coverage Score
22%
38%
Comparison summary
Which food is lower in Sugar?
Spirulina is lower in Sugar (difference - 0.95g)
Which food contains less Sodium?
Kale contains less Sodium (difference - 75mg)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.083g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.