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  6. Spirulina vs. Beetroot

Spirulina vs. Beetroot — In-Depth Nutrition Comparison

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What are the main differences between spirulina and beetroot?

  • Spirulina is richer in copper, iron, vitamin B2, vitamin B1, and vitamin B3, yet beetroot is richer in folate, fiber, manganese, and potassium.
  • Spirulina's daily need coverage for copper is 58% higher.
  • Spirulina has 9 times more vitamin B2 than beetroot. Spirulina has 0.342mg of vitamin B2, while beetroot has 0.04mg.

We used Seaweed, spirulina, raw and Beets, raw types in this comparison.

Infographic

Spirulina vs Beetroot 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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more IronIron +248.8%
Contains more CopperCopper +696%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +155.9%
Contains more ZincZinc +75%
Contains more PhosphorusPhosphorus +263.6%
Contains less SodiumSodium -20.4%
Contains more ManganeseManganese +76.9%
~equal in Selenium ~0.7µg

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 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +1125%
Contains more Vitamin B1Vitamin B1 +616.1%
Contains more Vitamin B2Vitamin B2 +755%
Contains more Vitamin B3Vitamin B3 +258.1%
Contains more Vitamin B5Vitamin B5 +109.7%
Contains more Vitamin KVitamin K +1150%
Contains more Vitamin CVitamin C +444.4%
Contains more Vitamin B6Vitamin B6 +97.1%
Contains more FolateFolate +1111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6mg

All nutrients comparison - raw data values

Nutrient Spirulina Beetroot DV% diff.
Copper 0.597mg 0.075mg 58%
Iron 2.79mg 0.8mg 25%
Folate 9µg 109µg 25%
Vitamin B2 0.342mg 0.04mg 23%
Vitamin B1 0.222mg 0.031mg 16%
Fiber 0.4g 2.8g 10%
Protein 5.92g 1.61g 9%
Potassium 127mg 325mg 6%
Manganese 0.186mg 0.329mg 6%
Vitamin B3 1.196mg 0.334mg 5%
Phosphorus 11mg 40mg 4%
Vitamin C 0.9mg 4.9mg 4%
Vitamin E 0.49mg 0.04mg 3%
Vitamin B5 0.325mg 0.155mg 3%
Vitamin B6 0.034mg 0.067mg 3%
Carbs 2.42g 9.56g 2%
Vitamin K 2.5µg 0.2µg 2%
Calories 26kcal 43kcal 1%
Sodium 98mg 78mg 1%
Zinc 0.2mg 0.35mg 1%
Magnesium 19mg 23mg 1%
Fats 0.39g 0.17g 0%
Net carbs 2.02g 6.76g N/A
Calcium 12mg 16mg 0%
Sugar 0.3g 6.76g N/A
Vitamin A 3µg 2µg 0%
Selenium 0.7µg 0.7µg 0%
Choline 6.5mg 6mg 0%
Saturated fat 0.135g 0.027g 0%
Monounsaturated fat 0.034g 0.032g 0%
Polyunsaturated fat 0.106g 0.06g 0%
Tryptophan 0.096mg 0.019mg 0%
Threonine 0.306mg 0.047mg 0%
Isoleucine 0.331mg 0.048mg 0%
Leucine 0.509mg 0.068mg 0%
Lysine 0.312mg 0.058mg 0%
Methionine 0.118mg 0.018mg 0%
Phenylalanine 0.286mg 0.046mg 0%
Valine 0.362mg 0.056mg 0%
Histidine 0.112mg 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +267.7%
Contains more FatsFats +129.4%
Contains more CarbsCarbs +295%
Contains more OtherOther +80%
~equal in Water ~87.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Poly. FatPolyunsaturated fat +76.7%
Contains less Sat. FatSaturated fat -80%
~equal in Monounsaturated fat ~0.032g

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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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/nutrients
  2. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.