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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% 3.4% 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% 2% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin AVitamin A +69.7%
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

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Beetroot Opinion
Calories 26kcal 43kcal Beetroot
Protein 5.92g 1.61g Spirulina
Fats 0.39g 0.17g Spirulina
Vitamin C 0.9mg 4.9mg Beetroot
Net carbs 2.02g 6.76g Beetroot
Carbs 2.42g 9.56g Beetroot
Magnesium 19mg 23mg Beetroot
Calcium 12mg 16mg Beetroot
Potassium 127mg 325mg Beetroot
Iron 2.79mg 0.8mg Spirulina
Sugar 0.3g 6.76g Spirulina
Fiber 0.4g 2.8g Beetroot
Copper 0.597mg 0.075mg Spirulina
Zinc 0.2mg 0.35mg Beetroot
Phosphorus 11mg 40mg Beetroot
Sodium 98mg 78mg Beetroot
Vitamin A 56IU 33IU Spirulina
Vitamin A 3µg 2µg Spirulina
Vitamin E 0.49mg 0.04mg Spirulina
Manganese 0.186mg 0.329mg Beetroot
Selenium 0.7µg 0.7µg
Vitamin B1 0.222mg 0.031mg Spirulina
Vitamin B2 0.342mg 0.04mg Spirulina
Vitamin B3 1.196mg 0.334mg Spirulina
Vitamin B5 0.325mg 0.155mg Spirulina
Vitamin B6 0.034mg 0.067mg Beetroot
Vitamin K 2.5µg 0.2µg Spirulina
Folate 9µg 109µg Beetroot
Choline 6.5mg 6mg Spirulina
Saturated Fat 0.135g 0.027g Beetroot
Monounsaturated Fat 0.034g 0.032g Spirulina
Polyunsaturated fat 0.106g 0.06g Spirulina
Tryptophan 0.096mg 0.019mg Spirulina
Threonine 0.306mg 0.047mg Spirulina
Isoleucine 0.331mg 0.048mg Spirulina
Leucine 0.509mg 0.068mg Spirulina
Lysine 0.312mg 0.058mg Spirulina
Methionine 0.118mg 0.018mg Spirulina
Phenylalanine 0.286mg 0.046mg Spirulina
Valine 0.362mg 0.056mg Spirulina
Histidine 0.112mg 0.021mg Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Beetroot
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Spirulina
12%
Beetroot
Minerals Daily Need Coverage Score
38%
Spirulina
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 6.46g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 64)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.5)
Which food is richer in vitamins?
Spirulina
Spirulina is relatively richer in vitamins
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 0.108g)
Which food is richer in minerals?
Beetroot
Beetroot is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.