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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.
Spirulina
Spirulina
2
:
7
Beetroot
Beetroot
Contains more Iron +248.8%
Contains more Copper +696%
Contains more Calcium +33.3%
Contains more Magnesium +21.1%
Contains more Phosphorus +263.6%
Contains more Potassium +155.9%
Contains less Sodium -20.4%
Contains more Zinc +75%
Contains more Manganese +76.9%
Equal in Selenium - 0.7
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Iron +248.8%
Contains more Copper +696%
Contains more Calcium +33.3%
Contains more Magnesium +21.1%
Contains more Phosphorus +263.6%
Contains more Potassium +155.9%
Contains less Sodium -20.4%
Contains more Zinc +75%
Contains more Manganese +76.9%
Equal in Selenium - 0.7

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.
Spirulina
Spirulina
7
:
3
Beetroot
Beetroot
Contains more Vitamin A +69.7%
Contains more Vitamin E +1125%
Contains more Vitamin B1 +616.1%
Contains more Vitamin B2 +755%
Contains more Vitamin B3 +258.1%
Contains more Vitamin B5 +109.7%
Contains more Vitamin K +1150%
Contains more Vitamin C +444.4%
Contains more Vitamin B6 +97.1%
Contains more Folate +1111.1%
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%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +69.7%
Contains more Vitamin E +1125%
Contains more Vitamin B1 +616.1%
Contains more Vitamin B2 +755%
Contains more Vitamin B3 +258.1%
Contains more Vitamin B5 +109.7%
Contains more Vitamin K +1150%
Contains more Vitamin C +444.4%
Contains more Vitamin B6 +97.1%
Contains more Folate +1111.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
3
:
2
Beetroot
Beetroot
Contains more Protein +267.7%
Contains more Fats +129.4%
Contains more Carbs +295%
Contains more Other +80%
Equal in Water - 87.58
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +267.7%
Contains more Fats +129.4%
Contains more Carbs +295%
Contains more Other +80%
Equal in Water - 87.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
2
:
1
Beetroot
Beetroot
Contains more Polyunsaturated fat +76.7%
Contains less Saturated Fat -80%
Equal in Monounsaturated Fat - 0.032
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Polyunsaturated fat +76.7%
Contains less Saturated Fat -80%
Equal in Monounsaturated Fat - 0.032

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
Net carbs 2.02g 6.76g Beetroot
Protein 5.92g 1.61g Spirulina
Fats 0.39g 0.17g Spirulina
Carbs 2.42g 9.56g Beetroot
Calories 26kcal 43kcal Beetroot
Sugar 0.3g 6.76g Spirulina
Fiber 0.4g 2.8g Beetroot
Calcium 12mg 16mg Beetroot
Iron 2.79mg 0.8mg Spirulina
Magnesium 19mg 23mg Beetroot
Phosphorus 11mg 40mg Beetroot
Potassium 127mg 325mg Beetroot
Sodium 98mg 78mg Beetroot
Zinc 0.2mg 0.35mg Beetroot
Copper 0.597mg 0.075mg Spirulina
Manganese 0.186mg 0.329mg Beetroot
Selenium 0.7µg 0.7µg
Vitamin A 56IU 33IU Spirulina
Vitamin A RAE 3µg 2µg Spirulina
Vitamin E 0.49mg 0.04mg Spirulina
Vitamin C 0.9mg 4.9mg Beetroot
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
Folate 9µg 109µg Beetroot
Vitamin K 2.5µg 0.2µg 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
Saturated Fat 0.135g 0.027g Beetroot
Monounsaturated Fat 0.034g 0.032g Spirulina
Polyunsaturated fat 0.106g 0.06g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Beetroot
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
18%
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.