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  6. Spinach vs. Spirulina

Spinach vs. Spirulina — In-Depth Nutrition Comparison

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The main differences between Spinach and Spirulina

  • Spinach is richer in Vitamin K, Vitamin A RAE, Folate, Manganese, Magnesium, Vitamin B6, Calcium, and Vitamin E , yet Spirulina is richer in Copper, and Vitamin B1.
  • Daily need coverage for Vitamin K from Spinach is 409% higher.
  • Spinach contains 175 times more Vitamin A RAE than Spirulina. Spinach contains 524µg of Vitamin A RAE, while Spirulina contains 3µg.

Food types used in this article are Spinach, cooked, boiled, drained, without salt and Seaweed, spirulina, raw.

Infographic

Spinach 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.
Spinach
Spinach
9
:
1
Spirulina
Spirulina
Contains more Calcium +1033.3%
Contains more Iron +28%
Contains more Magnesium +357.9%
Contains more Phosphorus +409.1%
Contains more Potassium +266.9%
Contains less Sodium -28.6%
Contains more Zinc +280%
Contains more Manganese +402.7%
Contains more Selenium +114.3%
Contains more Copper +243.1%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +1033.3%
Contains more Iron +28%
Contains more Magnesium +357.9%
Contains more Phosphorus +409.1%
Contains more Potassium +266.9%
Contains less Sodium -28.6%
Contains more Zinc +280%
Contains more Manganese +402.7%
Contains more Selenium +114.3%
Contains more Copper +243.1%

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.
Spinach
Spinach
6
:
4
Spirulina
Spirulina
Contains more Vitamin A +18616.1%
Contains more Vitamin E +324.5%
Contains more Vitamin C +988.9%
Contains more Vitamin B6 +611.8%
Contains more Folate +1522.2%
Contains more Vitamin K +19644%
Contains more Vitamin B1 +133.7%
Contains more Vitamin B2 +44.9%
Contains more Vitamin B3 +144.1%
Contains more Vitamin B5 +124.1%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
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 A +18616.1%
Contains more Vitamin E +324.5%
Contains more Vitamin C +988.9%
Contains more Vitamin B6 +611.8%
Contains more Folate +1522.2%
Contains more Vitamin K +19644%
Contains more Vitamin B1 +133.7%
Contains more Vitamin B2 +44.9%
Contains more Vitamin B3 +144.1%
Contains more Vitamin B5 +124.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Spirulina
Spirulina
Contains more Carbs +55%
Contains more Other +201.7%
Contains more Protein +99.3%
Contains more Fats +50%
Equal in Water - 90.67
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +55%
Contains more Other +201.7%
Contains more Protein +99.3%
Contains more Fats +50%
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
2
:
1
Spirulina
Spirulina
Contains less Saturated Fat -68.1%
Contains more Monounsaturated Fat +466.7%
Equal in Polyunsaturated fat - 0.106
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -68.1%
Contains more Monounsaturated Fat +466.7%
Equal in Polyunsaturated fat - 0.106

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach Spirulina Opinion
Net carbs 1.35g 2.02g Spirulina
Protein 2.97g 5.92g Spirulina
Fats 0.26g 0.39g Spirulina
Carbs 3.75g 2.42g Spinach
Calories 23kcal 26kcal Spirulina
Sugar 0.43g 0.3g Spirulina
Fiber 2.4g 0.4g Spinach
Calcium 136mg 12mg Spinach
Iron 3.57mg 2.79mg Spinach
Magnesium 87mg 19mg Spinach
Phosphorus 56mg 11mg Spinach
Potassium 466mg 127mg Spinach
Sodium 70mg 98mg Spinach
Zinc 0.76mg 0.2mg Spinach
Copper 0.174mg 0.597mg Spirulina
Manganese 0.935mg 0.186mg Spinach
Selenium 1.5µg 0.7µg Spinach
Vitamin A 10481IU 56IU Spinach
Vitamin A RAE 524µg 3µg Spinach
Vitamin E 2.08mg 0.49mg Spinach
Vitamin C 9.8mg 0.9mg Spinach
Vitamin B1 0.095mg 0.222mg Spirulina
Vitamin B2 0.236mg 0.342mg Spirulina
Vitamin B3 0.49mg 1.196mg Spirulina
Vitamin B5 0.145mg 0.325mg Spirulina
Vitamin B6 0.242mg 0.034mg Spinach
Folate 146µg 9µg Spinach
Vitamin K 493.6µg 2.5µg Spinach
Tryptophan 0.04mg 0.096mg Spirulina
Threonine 0.127mg 0.306mg Spirulina
Isoleucine 0.152mg 0.331mg Spirulina
Leucine 0.231mg 0.509mg Spirulina
Lysine 0.182mg 0.312mg Spirulina
Methionine 0.055mg 0.118mg Spirulina
Phenylalanine 0.134mg 0.286mg Spirulina
Valine 0.168mg 0.362mg Spirulina
Histidine 0.066mg 0.112mg Spirulina
Saturated Fat 0.043g 0.135g Spinach
Monounsaturated Fat 0.006g 0.034g Spirulina
Polyunsaturated fat 0.109g 0.106g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
18%
Spirulina
Minerals Daily Need Coverage Score
52%
Spinach
38%
Spirulina

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.13g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 32)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.2)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.092g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.