Salsify vs. Spirulina — In-Depth Nutrition Comparison
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The main differences between salsify and spirulina
- Salsify is richer in vitamin B6, fiber, and phosphorus, yet spirulina is richer in copper, iron, vitamin B1, vitamin B2, and vitamin B3.
- Daily need coverage for copper for spirulina is 59% higher.
- Salsify contains 8 times more fiber than spirulina. Salsify contains 3.1g of fiber, while spirulina contains 0.4g.
Food types used in this article are Salsify, 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 more CalciumCalcium | +291.7% |
| Contains more PotassiumPotassium | +122.8% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +409.1% |
| Contains less SodiumSodium | -83.7% |
| Contains more ManganeseManganese | +12.9% |
| Contains more IronIron | +407.3% |
| Contains more CopperCopper | +752.9% |
| Contains more SeleniumSelenium | +16.7% |
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 more Vitamin CVitamin C | +411.1% |
| Contains more Vitamin B6Vitamin B6 | +541.2% |
| Contains more FolateFolate | +66.7% |
| Contains more CholineCholine | +298.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +157.9% |
| Contains more Vitamin B1Vitamin B1 | +296.4% |
| Contains more Vitamin B2Vitamin B2 | +97.7% |
| Contains more Vitamin B3Vitamin B3 | +205.1% |
| Contains more Vitamin B5Vitamin B5 | +17.8% |
| Contains more Vitamin KVitamin K | +733.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +534.7% |
| Contains more OtherOther | +23.3% |
| Contains more ProteinProtein | +116.8% |
| Contains more FatsFats | +129.4% |
| Contains more WaterWater | +11.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -69.6% |
| Contains more Mono. FatMonounsaturated fat | +1033.3% |
| Contains more Poly. FatPolyunsaturated fat | +43.2% |
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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DV% diff. |
| Copper | 0.07mg | 0.597mg | 59% |
| Iron | 0.55mg | 2.79mg | 28% |
| Vitamin B1 | 0.056mg | 0.222mg | 14% |
| Vitamin B6 | 0.218mg | 0.034mg | 14% |
| Vitamin B2 | 0.173mg | 0.342mg | 13% |
| Fiber | 3.1g | 0.4g | 11% |
| Protein | 2.73g | 5.92g | 6% |
| Phosphorus | 56mg | 11mg | 6% |
| Vitamin B3 | 0.392mg | 1.196mg | 5% |
| Potassium | 283mg | 127mg | 5% |
| Carbs | 15.36g | 2.42g | 4% |
| Calcium | 47mg | 12mg | 4% |
| Vitamin C | 4.6mg | 0.9mg | 4% |
| Choline | 25.9mg | 6.5mg | 4% |
| Sodium | 16mg | 98mg | 4% |
| Vitamin K | 0.3µg | 2.5µg | 2% |
| Folate | 15µg | 9µg | 2% |
| Calories | 68kcal | 26kcal | 2% |
| Vitamin E | 0.19mg | 0.49mg | 2% |
| Manganese | 0.21mg | 0.186mg | 1% |
| Zinc | 0.3mg | 0.2mg | 1% |
| Vitamin B5 | 0.276mg | 0.325mg | 1% |
| Fats | 0.17g | 0.39g | 0% |
| Net carbs | 12.26g | 2.02g | N/A |
| Magnesium | 18mg | 19mg | 0% |
| Sugar | 2.9g | 0.3g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Selenium | 0.6µg | 0.7µg | 0% |
| Saturated fat | 0.041g | 0.135g | 0% |
| Monounsaturated fat | 0.003g | 0.034g | 0% |
| Polyunsaturated fat | 0.074g | 0.106g | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.306mg | 0% | |
| Isoleucine | 0.331mg | 0% | |
| Leucine | 0.509mg | 0% | |
| Lysine | 0.312mg | 0% | |
| Methionine | 0.118mg | 0% | |
| Phenylalanine | 0.286mg | 0% | |
| Valine | 0.362mg | 0% | |
| Histidine | 0.112mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
13%
17%
Minerals Daily Need Coverage Score
16%
38%
Comparison summary
Which food is lower in Sugar?
Spirulina is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Salsify contains less Sodium (difference - 82mg)
Which food is lower in Saturated fat?
Salsify is lower in Saturated fat (difference - 0.094g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is cheaper?
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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?
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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.