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  6. Spirulina vs. Red leaf lettuce

Spirulina vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Summary of differences between Spirulina and Red leaf lettuce

  • Spirulina has more Copper, Vitamin B2, Iron, Vitamin B1, and Vitamin B3, however, Red leaf lettuce is higher in Vitamin K, Vitamin A, Folate, and Vitamin B6.
  • Red leaf lettuce covers your daily need of Vitamin K 115% more than Spirulina.
  • Spirulina has 21 times more Copper than Red leaf lettuce. While Spirulina has 0.597mg of Copper, Red leaf lettuce has only 0.028mg.

These are the specific foods used in this comparison Seaweed, spirulina, raw and Lettuce, red leaf, raw.

Infographic

Spirulina vs Red leaf lettuce 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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more MagnesiumMagnesium +58.3%
Contains more IronIron +132.5%
Contains more CopperCopper +2032.1%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +47.2%
Contains more PhosphorusPhosphorus +154.5%
Contains less SodiumSodium -74.5%
Contains more SeleniumSelenium +114.3%
~equal in Zinc ~0.2mg
~equal in Manganese ~0.203mg

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 12% 450% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin EVitamin E +226.7%
Contains more Vitamin B1Vitamin B1 +246.9%
Contains more Vitamin B2Vitamin B2 +344.2%
Contains more Vitamin B3Vitamin B3 +272.6%
Contains more Vitamin B5Vitamin B5 +125.7%
Contains more Vitamin CVitamin C +311.1%
Contains more Vitamin AVitamin A +13278.6%
Contains more Vitamin B6Vitamin B6 +194.1%
Contains more Vitamin KVitamin K +5512%
Contains more FolateFolate +300%
Contains more CholineCholine +81.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more ProteinProtein +345.1%
Contains more FatsFats +77.3%
~equal in Carbs ~2.26g
~equal in Water ~95.64g
~equal in Other ~0.55g

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
18% 5% 77%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated Fat +580%
Contains more Poly. FatPolyunsaturated fat +47.2%
Contains less Sat. FatSaturated Fat -87.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Red leaf lettuce Opinion
Calories 26kcal 16kcal Spirulina
Protein 5.92g 1.33g Spirulina
Fats 0.39g 0.22g Spirulina
Vitamin C 0.9mg 3.7mg Red leaf lettuce
Net carbs 2.02g 1.36g Spirulina
Carbs 2.42g 2.26g Spirulina
Magnesium 19mg 12mg Spirulina
Calcium 12mg 33mg Red leaf lettuce
Potassium 127mg 187mg Red leaf lettuce
Iron 2.79mg 1.2mg Spirulina
Sugar 0.3g 0.48g Spirulina
Fiber 0.4g 0.9g Red leaf lettuce
Copper 0.597mg 0.028mg Spirulina
Zinc 0.2mg 0.2mg
Phosphorus 11mg 28mg Red leaf lettuce
Sodium 98mg 25mg Red leaf lettuce
Vitamin A 56IU 7492IU Red leaf lettuce
Vitamin A 3µg 375µg Red leaf lettuce
Vitamin E 0.49mg 0.15mg Spirulina
Manganese 0.186mg 0.203mg Red leaf lettuce
Selenium 0.7µg 1.5µg Red leaf lettuce
Vitamin B1 0.222mg 0.064mg Spirulina
Vitamin B2 0.342mg 0.077mg Spirulina
Vitamin B3 1.196mg 0.321mg Spirulina
Vitamin B5 0.325mg 0.144mg Spirulina
Vitamin B6 0.034mg 0.1mg Red leaf lettuce
Vitamin K 2.5µg 140.3µg Red leaf lettuce
Folate 9µg 36µg Red leaf lettuce
Choline 6.5mg 11.8mg Red leaf lettuce
Saturated Fat 0.135g 0.017g Red leaf lettuce
Monounsaturated Fat 0.034g 0.005g Spirulina
Polyunsaturated fat 0.106g 0.072g Spirulina
Tryptophan 0.096mg 0.022mg Spirulina
Threonine 0.306mg 0.048mg Spirulina
Isoleucine 0.331mg 0.038mg Spirulina
Leucine 0.509mg 0.07mg Spirulina
Lysine 0.312mg 0.045mg Spirulina
Methionine 0.118mg 0.016mg Spirulina
Phenylalanine 0.286mg 0.067mg Spirulina
Valine 0.362mg 0.048mg Spirulina
Histidine 0.112mg 0.019mg Spirulina
Fructose 0.28g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Red leaf lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17%
Spirulina
71%
Red leaf lettuce
Minerals Daily Need Coverage Score
38%
Spirulina
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 73mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.118g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.