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  6. Potato vs. Spirulina

Potato vs. Spirulina — In-Depth Nutrition Comparison

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Significant differences between Potato and Spirulina

  • Potato has more Vitamin B6, Potassium, Vitamin C, Phosphorus, and Fiber, however, Spirulina is richer in Copper, Vitamin B2, Iron, and Vitamin B1.
  • Spirulina covers your daily Copper needs 53% more than Potato.
  • Spirulina has 11 times less Vitamin C than Potato. Potato has 9.6mg of Vitamin C, while Spirulina has 0.9mg.

Specific food types used in this comparison are Potatoes, baked, flesh and skin, without salt and Seaweed, spirulina, raw.

Infographic

Potato 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.
Potato
Potato
7
:
3
Spirulina
Spirulina
Contains more Calcium +25%
Contains more Magnesium +47.4%
Contains more Phosphorus +536.4%
Contains more Potassium +321.3%
Contains less Sodium -89.8%
Contains more Zinc +80%
Contains more Manganese +17.7%
Contains more Iron +158.3%
Contains more Copper +405.9%
Contains more Selenium +75%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +25%
Contains more Magnesium +47.4%
Contains more Phosphorus +536.4%
Contains more Potassium +321.3%
Contains less Sodium -89.8%
Contains more Zinc +80%
Contains more Manganese +17.7%
Contains more Iron +158.3%
Contains more Copper +405.9%
Contains more Selenium +75%

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.
Potato
Potato
5
:
5
Spirulina
Spirulina
Contains more Vitamin C +966.7%
Contains more Vitamin B3 +17.9%
Contains more Vitamin B5 +15.7%
Contains more Vitamin B6 +814.7%
Contains more Folate +211.1%
Contains more Vitamin A +460%
Contains more Vitamin E +1125%
Contains more Vitamin B1 +246.9%
Contains more Vitamin B2 +612.5%
Contains more Vitamin K +25%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin C +966.7%
Contains more Vitamin B3 +17.9%
Contains more Vitamin B5 +15.7%
Contains more Vitamin B6 +814.7%
Contains more Folate +211.1%
Contains more Vitamin A +460%
Contains more Vitamin E +1125%
Contains more Vitamin B1 +246.9%
Contains more Vitamin B2 +612.5%
Contains more Vitamin K +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
:
3
Spirulina
Spirulina
Contains more Carbs +774%
Contains more Other +121.7%
Contains more Protein +136.8%
Contains more Fats +200%
Contains more Water +21.1%
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Spirulina
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 Carbs +774%
Contains more Other +121.7%
Contains more Protein +136.8%
Contains more Fats +200%
Contains more Water +21.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Spirulina
Spirulina
Contains less Saturated Fat -74.8%
Contains more Monounsaturated Fat +1033.3%
Contains more Polyunsaturated fat +86%
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -74.8%
Contains more Monounsaturated Fat +1033.3%
Contains more Polyunsaturated fat +86%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato Spirulina Opinion
Net carbs 18.95g 2.02g Potato
Protein 2.5g 5.92g Spirulina
Fats 0.13g 0.39g Spirulina
Carbs 21.15g 2.42g Potato
Calories 93kcal 26kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g 0.3g Spirulina
Fiber 2.2g 0.4g Potato
Calcium 15mg 12mg Potato
Iron 1.08mg 2.79mg Spirulina
Magnesium 28mg 19mg Potato
Phosphorus 70mg 11mg Potato
Potassium 535mg 127mg Potato
Sodium 10mg 98mg Potato
Zinc 0.36mg 0.2mg Potato
Copper 0.118mg 0.597mg Spirulina
Manganese 0.219mg 0.186mg Potato
Selenium 0.4µg 0.7µg Spirulina
Vitamin A 10IU 56IU Spirulina
Vitamin A RAE 1µg 3µg Spirulina
Vitamin E 0.04mg 0.49mg Spirulina
Vitamin C 9.6mg 0.9mg Potato
Vitamin B1 0.064mg 0.222mg Spirulina
Vitamin B2 0.048mg 0.342mg Spirulina
Vitamin B3 1.41mg 1.196mg Potato
Vitamin B5 0.376mg 0.325mg Potato
Vitamin B6 0.311mg 0.034mg Potato
Folate 28µg 9µg Potato
Vitamin K 2µg 2.5µg Spirulina
Tryptophan 0.025mg 0.096mg Spirulina
Threonine 0.081mg 0.306mg Spirulina
Isoleucine 0.08mg 0.331mg Spirulina
Leucine 0.119mg 0.509mg Spirulina
Lysine 0.13mg 0.312mg Spirulina
Methionine 0.038mg 0.118mg Spirulina
Phenylalanine 0.099mg 0.286mg Spirulina
Valine 0.125mg 0.362mg Spirulina
Histidine 0.042mg 0.112mg Spirulina
Saturated Fat 0.034g 0.135g Potato
Monounsaturated Fat 0.003g 0.034g Spirulina
Polyunsaturated fat 0.057g 0.106g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Spirulina
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Potato
18%
Spirulina
Minerals Daily Need Coverage Score
22%
Potato
38%
Spirulina

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.88g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 86)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.2)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 88mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.101g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.