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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 A, vitamin K, 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 for vitamin A, 149% more than spirulina.
  • Red leaf lettuce has 56 times more vitamin K than spirulina. While red leaf lettuce has 140.3µg of vitamin K, spirulina has only 2.5µg.

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% 125% 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% 1% 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 +12400%
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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Spirulina DV% diff.
Vitamin K 140.3µg 2.5µg 115%
Copper 0.028mg 0.597mg 63%
Vitamin A 375µg 3µg 41%
Iron 1.2mg 2.79mg 20%
Vitamin B2 0.077mg 0.342mg 20%
Vitamin B1 0.064mg 0.222mg 13%
Protein 1.33g 5.92g 9%
Folate 36µg 9µg 7%
Vitamin B6 0.1mg 0.034mg 5%
Vitamin B3 0.321mg 1.196mg 5%
Vitamin B5 0.144mg 0.325mg 4%
Vitamin C 3.7mg 0.9mg 3%
Sodium 25mg 98mg 3%
Magnesium 12mg 19mg 2%
Calcium 33mg 12mg 2%
Potassium 187mg 127mg 2%
Fiber 0.9g 0.4g 2%
Phosphorus 28mg 11mg 2%
Vitamin E 0.15mg 0.49mg 2%
Choline 11.8mg 6.5mg 1%
Saturated fat 0.017g 0.135g 1%
Calories 16kcal 26kcal 1%
Selenium 1.5µg 0.7µg 1%
Manganese 0.203mg 0.186mg 1%
Fats 0.22g 0.39g 0%
Carbs 2.26g 2.42g 0%
Net carbs 1.36g 2.02g N/A
Sugar 0.48g 0.3g N/A
Zinc 0.2mg 0.2mg 0%
Monounsaturated fat 0.005g 0.034g 0%
Polyunsaturated fat 0.072g 0.106g 0%
Tryptophan 0.022mg 0.096mg 0%
Threonine 0.048mg 0.306mg 0%
Isoleucine 0.038mg 0.331mg 0%
Leucine 0.07mg 0.509mg 0%
Lysine 0.045mg 0.312mg 0%
Methionine 0.016mg 0.118mg 0%
Phenylalanine 0.067mg 0.286mg 0%
Valine 0.048mg 0.362mg 0%
Histidine 0.019mg 0.112mg 0%
Fructose 0.28g 0%

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%

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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. 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.