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  6. Spirulina vs. Gratin

Spirulina vs. Gratin — In-Depth Nutrition Comparison

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How are Spirulina and Gratin different?

  • Spirulina is higher in Copper, Iron, Vitamin B2, and Vitamin B1, however, Gratin is richer in Phosphorus, Vitamin B6, Calcium, and Vitamin C.
  • Daily need coverage for Copper from Spirulina is 49% higher.
  • Spirulina contains 4 times more Iron than Gratin. While Spirulina contains 2.79mg of Iron, Gratin contains only 0.64mg.
  • Spirulina has less Sodium.

Seaweed, spirulina, raw and Potatoes, au gratin, home-prepared from recipe using butter are the varieties used in this article.

Infographic

Spirulina vs Gratin 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
4
:
6
Gratin
Gratin
Contains more Iron +335.9%
Contains less Sodium -77.4%
Contains more Copper +273.1%
Contains more Manganese +15.5%
Contains more Calcium +891.7%
Contains more Phosphorus +927.3%
Contains more Potassium +211.8%
Contains more Zinc +245%
Contains more Selenium +285.7%
Equal in Magnesium - 20
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Gratin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 24% 15% 49% 35% 57% 19% 54% 22% 15%
Contains more Iron +335.9%
Contains less Sodium -77.4%
Contains more Copper +273.1%
Contains more Manganese +15.5%
Contains more Calcium +891.7%
Contains more Phosphorus +927.3%
Contains more Potassium +211.8%
Contains more Zinc +245%
Contains more Selenium +285.7%
Equal in Magnesium - 20

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
5
:
5
Gratin
Gratin
Contains more Vitamin B1 +246.9%
Contains more Vitamin B2 +194.8%
Contains more Vitamin B3 +20.4%
Contains more Vitamin A +371.4%
Contains more Vitamin C +1000%
Contains more Vitamin B5 +19.1%
Contains more Vitamin B6 +411.8%
Contains more Folate +22.2%
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%
Gratin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
Contains more Vitamin B1 +246.9%
Contains more Vitamin B2 +194.8%
Contains more Vitamin B3 +20.4%
Contains more Vitamin A +371.4%
Contains more Vitamin C +1000%
Contains more Vitamin B5 +19.1%
Contains more Vitamin B6 +411.8%
Contains more Folate +22.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
2
:
3
Gratin
Gratin
Contains more Protein +17%
Contains more Water +22.5%
Contains more Fats +1846.2%
Contains more Carbs +365.7%
Contains more Other +246.7%
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Gratin
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more Protein +17%
Contains more Water +22.5%
Contains more Fats +1846.2%
Contains more Carbs +365.7%
Contains more Other +246.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
1
:
2
Gratin
Gratin
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +6220.6%
Contains more Polyunsaturated fat +160.4%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Gratin
66% 30% 4%
Saturated Fat: 4.733 g
Monounsaturated Fat: 2.149 g
Polyunsaturated fat: 0.276 g
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +6220.6%
Contains more Polyunsaturated fat +160.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Gratin Opinion
Net carbs 2.02g 9.47g Gratin
Protein 5.92g 5.06g Spirulina
Fats 0.39g 7.59g Gratin
Carbs 2.42g 11.27g Gratin
Calories 26kcal 132kcal Gratin
Sugar 0.3g Gratin
Fiber 0.4g 1.8g Gratin
Calcium 12mg 119mg Gratin
Iron 2.79mg 0.64mg Spirulina
Magnesium 19mg 20mg Gratin
Phosphorus 11mg 113mg Gratin
Potassium 127mg 396mg Gratin
Sodium 98mg 433mg Spirulina
Zinc 0.2mg 0.69mg Gratin
Copper 0.597mg 0.16mg Spirulina
Manganese 0.186mg 0.161mg Spirulina
Selenium 0.7µg 2.7µg Gratin
Vitamin A 56IU 264IU Gratin
Vitamin A RAE 3µg 64µg Gratin
Vitamin E 0.49mg Spirulina
Vitamin C 0.9mg 9.9mg Gratin
Vitamin B1 0.222mg 0.064mg Spirulina
Vitamin B2 0.342mg 0.116mg Spirulina
Vitamin B3 1.196mg 0.993mg Spirulina
Vitamin B5 0.325mg 0.387mg Gratin
Vitamin B6 0.034mg 0.174mg Gratin
Folate 9µg 11µg Gratin
Vitamin K 2.5µg Spirulina
Tryptophan 0.096mg 0.07mg Spirulina
Threonine 0.306mg 0.192mg Spirulina
Isoleucine 0.331mg 0.284mg Spirulina
Leucine 0.509mg 0.443mg Spirulina
Lysine 0.312mg 0.381mg Gratin
Methionine 0.118mg 0.117mg Spirulina
Phenylalanine 0.286mg 0.254mg Spirulina
Valine 0.362mg 0.325mg Spirulina
Histidine 0.112mg 0.151mg Gratin
Cholesterol 0mg 23mg Spirulina
Saturated Fat 0.135g 4.733g Spirulina
Monounsaturated Fat 0.034g 2.149g Gratin
Polyunsaturated fat 0.106g 0.276g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Gratin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
15%
Gratin
Minerals Daily Need Coverage Score
38%
Spirulina
32%
Gratin

Comparison summary

Which food contains less Sodium?
Spirulina
Spirulina contains less Sodium (difference - 335mg)
Which food is lower in Cholesterol?
Spirulina
Spirulina is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Spirulina
Spirulina is lower in Saturated Fat (difference - 4.598g)
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.3g)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.