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Spirulina vs. Chinese cabbage — In-Depth Nutrition Comparison

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Important differences between Spirulina and Chinese cabbage

  • Spirulina has more Copper, Iron, Vitamin B2, and Vitamin B1, however, Chinese cabbage has more Vitamin C, Vitamin K, Vitamin A RAE, Folate, Vitamin B6, and Calcium.
  • Spirulina's daily need coverage for Copper is 64% more.
  • Spirulina has 6 times more Vitamin B1 than Chinese cabbage. Spirulina has 0.222mg of Vitamin B1, while Chinese cabbage has 0.04mg.

The food varieties used in the comparison are Seaweed, spirulina, raw and Cabbage, chinese (pak-choi), raw.

Infographic

Spirulina vs Chinese cabbage 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.
Contains more Iron +248.8%
Contains more Copper +2742.9%
Contains more Manganese +17%
Contains more Selenium +40%
Contains more Calcium +775%
Contains more Phosphorus +236.4%
Contains more Potassium +98.4%
Contains less Sodium -33.7%
Equal in Magnesium - 19
Equal in Zinc - 0.19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 30% 14% 16% 23% 9% 6% 7% 21% 3%
Contains more Iron +248.8%
Contains more Copper +2742.9%
Contains more Manganese +17%
Contains more Selenium +40%
Contains more Calcium +775%
Contains more Phosphorus +236.4%
Contains more Potassium +98.4%
Contains less Sodium -33.7%
Equal in Magnesium - 19
Equal in Zinc - 0.19

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 E +444.4%
Contains more Vitamin B1 +455%
Contains more Vitamin B2 +388.6%
Contains more Vitamin B3 +139.2%
Contains more Vitamin B5 +269.3%
Contains more Vitamin A +7878.6%
Contains more Vitamin C +4900%
Contains more Vitamin B6 +470.6%
Contains more Folate +633.3%
Contains more Vitamin K +1720%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 269% 2% 0% 150% 10% 17% 10% 6% 45% 50% 0% 114%
Contains more Vitamin E +444.4%
Contains more Vitamin B1 +455%
Contains more Vitamin B2 +388.6%
Contains more Vitamin B3 +139.2%
Contains more Vitamin B5 +269.3%
Contains more Vitamin A +7878.6%
Contains more Vitamin C +4900%
Contains more Vitamin B6 +470.6%
Contains more Folate +633.3%
Contains more Vitamin K +1720%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +294.7%
Contains more Fats +95%
Contains more Carbs +11%
Contains more Other +33.3%
Equal in Carbs - 2.18
Equal in Water - 95.32
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more Protein +294.7%
Contains more Fats +95%
Contains more Carbs +11%
Contains more Other +33.3%
Equal in Carbs - 2.18
Equal in Water - 95.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +126.7%
Contains more Polyunsaturated fat +10.4%
Contains less Saturated Fat -80%
Equal in Polyunsaturated fat - 0.096
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
20% 11% 70%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.096 g
Contains more Monounsaturated Fat +126.7%
Contains more Polyunsaturated fat +10.4%
Contains less Saturated Fat -80%
Equal in Polyunsaturated fat - 0.096

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Chinese cabbage Opinion
Net carbs 2.02g 1.18g Spirulina
Protein 5.92g 1.5g Spirulina
Fats 0.39g 0.2g Spirulina
Carbs 2.42g 2.18g Spirulina
Calories 26kcal 13kcal Spirulina
Sugar 0.3g 1.18g Spirulina
Fiber 0.4g 1g Chinese cabbage
Calcium 12mg 105mg Chinese cabbage
Iron 2.79mg 0.8mg Spirulina
Magnesium 19mg 19mg
Phosphorus 11mg 37mg Chinese cabbage
Potassium 127mg 252mg Chinese cabbage
Sodium 98mg 65mg Chinese cabbage
Zinc 0.2mg 0.19mg Spirulina
Copper 0.597mg 0.021mg Spirulina
Manganese 0.186mg 0.159mg Spirulina
Selenium 0.7µg 0.5µg Spirulina
Vitamin A 56IU 4468IU Chinese cabbage
Vitamin A RAE 3µg 223µg Chinese cabbage
Vitamin E 0.49mg 0.09mg Spirulina
Vitamin C 0.9mg 45mg Chinese cabbage
Vitamin B1 0.222mg 0.04mg Spirulina
Vitamin B2 0.342mg 0.07mg Spirulina
Vitamin B3 1.196mg 0.5mg Spirulina
Vitamin B5 0.325mg 0.088mg Spirulina
Vitamin B6 0.034mg 0.194mg Chinese cabbage
Folate 9µg 66µg Chinese cabbage
Vitamin K 2.5µg 45.5µg Chinese cabbage
Tryptophan 0.096mg 0.015mg Spirulina
Threonine 0.306mg 0.049mg Spirulina
Isoleucine 0.331mg 0.085mg Spirulina
Leucine 0.509mg 0.088mg Spirulina
Lysine 0.312mg 0.089mg Spirulina
Methionine 0.118mg 0.009mg Spirulina
Phenylalanine 0.286mg 0.044mg Spirulina
Valine 0.362mg 0.066mg Spirulina
Histidine 0.112mg 0.026mg Spirulina
Saturated Fat 0.135g 0.027g Chinese cabbage
Monounsaturated Fat 0.034g 0.015g Spirulina
Polyunsaturated fat 0.106g 0.096g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Chinese cabbage
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
56%
Chinese cabbage
Minerals Daily Need Coverage Score
38%
Spirulina
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.88g)
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 - $0.4)
Which food is richer in minerals?
Spirulina
Spirulina is relatively richer in minerals
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Chinese cabbage
Chinese cabbage is lower in Saturated Fat (difference - 0.108g)
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.