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  6. Spirulina vs. Potato

Spirulina vs. Potato — In-Depth Nutrition Comparison

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Significant differences between Spirulina and Potato

  • Spirulina has more Copper, Vitamin B2, Iron, and Vitamin B1, however, Potato is richer in Vitamin B6, Potassium, Vitamin C, Phosphorus, and Fiber.
  • Spirulina covers your daily Copper needs 53% more than Potato.
  • Potato has 7 times less Vitamin B2 than Spirulina. Spirulina has 0.342mg of Vitamin B2, while Potato has 0.048mg.

Specific food types used in this comparison are Seaweed, spirulina, raw and Potatoes, baked, flesh and skin, without salt.

Infographic

Spirulina vs Potato 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
3
:
7
Potato
Potato
Contains more Iron +158.3%
Contains more Copper +405.9%
Contains more Selenium +75%
Contains more Calcium +25%
Contains more Magnesium +47.4%
Contains more Phosphorus +536.4%
Contains more Potassium +321.3%
Contains less Sodium -89.8%
Contains more Zinc +80%
Contains more Manganese +17.7%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Iron +158.3%
Contains more Copper +405.9%
Contains more Selenium +75%
Contains more Calcium +25%
Contains more Magnesium +47.4%
Contains more Phosphorus +536.4%
Contains more Potassium +321.3%
Contains less Sodium -89.8%
Contains more Zinc +80%
Contains more Manganese +17.7%

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
5
:
5
Potato
Potato
Contains more Vitamin A +460%
Contains more Vitamin E +1125%
Contains more Vitamin B1 +246.9%
Contains more Vitamin B2 +612.5%
Contains more Vitamin K +25%
Contains more Vitamin C +966.7%
Contains more Vitamin B3 +17.9%
Contains more Vitamin B5 +15.7%
Contains more Vitamin B6 +814.7%
Contains more Folate +211.1%
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%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin A +460%
Contains more Vitamin E +1125%
Contains more Vitamin B1 +246.9%
Contains more Vitamin B2 +612.5%
Contains more Vitamin K +25%
Contains more Vitamin C +966.7%
Contains more Vitamin B3 +17.9%
Contains more Vitamin B5 +15.7%
Contains more Vitamin B6 +814.7%
Contains more Folate +211.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
3
:
2
Potato
Potato
Contains more Protein +136.8%
Contains more Fats +200%
Contains more Water +21.1%
Contains more Carbs +774%
Contains more Other +121.7%
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Protein +136.8%
Contains more Fats +200%
Contains more Water +21.1%
Contains more Carbs +774%
Contains more Other +121.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
2
:
1
Potato
Potato
Contains more Monounsaturated Fat +1033.3%
Contains more Polyunsaturated fat +86%
Contains less Saturated Fat -74.8%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +1033.3%
Contains more Polyunsaturated fat +86%
Contains less Saturated Fat -74.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Potato Opinion
Net carbs 2.02g 18.95g Potato
Protein 5.92g 2.5g Spirulina
Fats 0.39g 0.13g Spirulina
Carbs 2.42g 21.15g Potato
Calories 26kcal 93kcal Potato
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 0.3g 1.18g Spirulina
Fiber 0.4g 2.2g Potato
Calcium 12mg 15mg Potato
Iron 2.79mg 1.08mg Spirulina
Magnesium 19mg 28mg Potato
Phosphorus 11mg 70mg Potato
Potassium 127mg 535mg Potato
Sodium 98mg 10mg Potato
Zinc 0.2mg 0.36mg Potato
Copper 0.597mg 0.118mg Spirulina
Manganese 0.186mg 0.219mg Potato
Selenium 0.7µg 0.4µg Spirulina
Vitamin A 56IU 10IU Spirulina
Vitamin A RAE 3µg 1µg Spirulina
Vitamin E 0.49mg 0.04mg Spirulina
Vitamin C 0.9mg 9.6mg Potato
Vitamin B1 0.222mg 0.064mg Spirulina
Vitamin B2 0.342mg 0.048mg Spirulina
Vitamin B3 1.196mg 1.41mg Potato
Vitamin B5 0.325mg 0.376mg Potato
Vitamin B6 0.034mg 0.311mg Potato
Folate 9µg 28µg Potato
Vitamin K 2.5µg 2µg Spirulina
Tryptophan 0.096mg 0.025mg Spirulina
Threonine 0.306mg 0.081mg Spirulina
Isoleucine 0.331mg 0.08mg Spirulina
Leucine 0.509mg 0.119mg Spirulina
Lysine 0.312mg 0.13mg Spirulina
Methionine 0.118mg 0.038mg Spirulina
Phenylalanine 0.286mg 0.099mg Spirulina
Valine 0.362mg 0.125mg Spirulina
Histidine 0.112mg 0.042mg Spirulina
Saturated Fat 0.135g 0.034g Potato
Monounsaturated Fat 0.034g 0.003g Spirulina
Polyunsaturated fat 0.106g 0.057g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Potato
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
17%
Potato
Minerals Daily Need Coverage Score
38%
Spirulina
22%
Potato

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 - 86)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.2)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 88mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.101g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.