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  6. Red leaf lettuce vs. Spirulina

Red leaf lettuce vs. Spirulina — In-Depth Nutrition Comparison

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Summary of differences between Red leaf lettuce and Spirulina

  • Red leaf lettuce has more Vitamin K, Vitamin A, Folate, and Vitamin B6, however, Spirulina is higher in Copper, Vitamin B2, Iron, Vitamin B1, and Vitamin B3.
  • Red leaf lettuce covers your daily need of Vitamin K 115% more than Spirulina.
  • Red leaf lettuce has 125 times more Vitamin A than Spirulina. While Red leaf lettuce has 375µg of Vitamin A, Spirulina has only 3µg.

These are the specific foods used in this comparison Lettuce, red leaf, raw and Seaweed, spirulina, raw.

Infographic

Red leaf lettuce 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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
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 CalciumCalcium +175%
Contains more PotassiumPotassium +47.2%
Contains more PhosphorusPhosphorus +154.5%
Contains less SodiumSodium -74.5%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +58.3%
Contains more IronIron +132.5%
Contains more CopperCopper +2032.1%
~equal in Zinc ~0.2mg
~equal in Manganese ~0.186mg

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 12% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
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 +311.1%
Contains more Vitamin AVitamin A +13278.6%
Contains more Vitamin B6Vitamin B6 +194.1%
Contains more Vitamin KVitamin K +5512%
Contains more FolateFolate +300%
Contains more CholineCholine +81.5%
Contains more Vitamin EVitamin E +226.7%
Contains more Vitamin B1Vitamin B1 +246.9%
Contains more Vitamin B2Vitamin B2 +344.2%
Contains more Vitamin B3Vitamin B3 +272.6%
Contains more Vitamin B5Vitamin B5 +125.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 ProteinProtein +345.1%
Contains more FatsFats +77.3%
~equal in Carbs ~2.42g
~equal in Water ~90.67g
~equal in Other ~0.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 5% 77%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 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 -87.4%
Contains more Mono. FatMonounsaturated Fat +580%
Contains more Poly. FatPolyunsaturated fat +47.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red leaf lettuce Spirulina
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
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 Red leaf lettuce Spirulina Opinion
Calories 16kcal 26kcal Spirulina
Protein 1.33g 5.92g Spirulina
Fats 0.22g 0.39g Spirulina
Vitamin C 3.7mg 0.9mg Red leaf lettuce
Net carbs 1.36g 2.02g Spirulina
Carbs 2.26g 2.42g Spirulina
Magnesium 12mg 19mg Spirulina
Calcium 33mg 12mg Red leaf lettuce
Potassium 187mg 127mg Red leaf lettuce
Iron 1.2mg 2.79mg Spirulina
Sugar 0.48g 0.3g Spirulina
Fiber 0.9g 0.4g Red leaf lettuce
Copper 0.028mg 0.597mg Spirulina
Zinc 0.2mg 0.2mg
Phosphorus 28mg 11mg Red leaf lettuce
Sodium 25mg 98mg Red leaf lettuce
Vitamin A 7492IU 56IU Red leaf lettuce
Vitamin A 375µg 3µg Red leaf lettuce
Vitamin E 0.15mg 0.49mg Spirulina
Manganese 0.203mg 0.186mg Red leaf lettuce
Selenium 1.5µg 0.7µg Red leaf lettuce
Vitamin B1 0.064mg 0.222mg Spirulina
Vitamin B2 0.077mg 0.342mg Spirulina
Vitamin B3 0.321mg 1.196mg Spirulina
Vitamin B5 0.144mg 0.325mg Spirulina
Vitamin B6 0.1mg 0.034mg Red leaf lettuce
Vitamin K 140.3µg 2.5µg Red leaf lettuce
Folate 36µg 9µg Red leaf lettuce
Choline 11.8mg 6.5mg Red leaf lettuce
Saturated Fat 0.017g 0.135g Red leaf lettuce
Monounsaturated Fat 0.005g 0.034g Spirulina
Polyunsaturated fat 0.072g 0.106g Spirulina
Tryptophan 0.022mg 0.096mg Spirulina
Threonine 0.048mg 0.306mg Spirulina
Isoleucine 0.038mg 0.331mg Spirulina
Leucine 0.07mg 0.509mg Spirulina
Lysine 0.045mg 0.312mg Spirulina
Methionine 0.016mg 0.118mg Spirulina
Phenylalanine 0.067mg 0.286mg Spirulina
Valine 0.048mg 0.362mg Spirulina
Histidine 0.019mg 0.112mg Spirulina
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Spirulina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
71%
Red leaf lettuce
17%
Spirulina
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
38%
Spirulina

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 73mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.118g)
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?
?
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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.