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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 A, vitamin K, folate, and vitamin B6.
  • Red leaf lettuce covers your daily need for vitamin A, 149% 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% 1% 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% 125% 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 +12400%
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

All nutrients comparison - raw data values

Nutrient Spirulina Red leaf lettuce DV% diff.
Vitamin K 2.5µg 140.3µg 115%
Copper 0.597mg 0.028mg 63%
Vitamin A 3µg 375µg 41%
Iron 2.79mg 1.2mg 20%
Vitamin B2 0.342mg 0.077mg 20%
Vitamin B1 0.222mg 0.064mg 13%
Protein 5.92g 1.33g 9%
Folate 9µg 36µg 7%
Vitamin B6 0.034mg 0.1mg 5%
Vitamin B3 1.196mg 0.321mg 5%
Vitamin B5 0.325mg 0.144mg 4%
Vitamin C 0.9mg 3.7mg 3%
Sodium 98mg 25mg 3%
Magnesium 19mg 12mg 2%
Calcium 12mg 33mg 2%
Potassium 127mg 187mg 2%
Fiber 0.4g 0.9g 2%
Phosphorus 11mg 28mg 2%
Vitamin E 0.49mg 0.15mg 2%
Choline 6.5mg 11.8mg 1%
Saturated fat 0.135g 0.017g 1%
Calories 26kcal 16kcal 1%
Selenium 0.7µg 1.5µg 1%
Manganese 0.186mg 0.203mg 1%
Fats 0.39g 0.22g 0%
Carbs 2.42g 2.26g 0%
Net carbs 2.02g 1.36g N/A
Sugar 0.3g 0.48g N/A
Zinc 0.2mg 0.2mg 0%
Monounsaturated fat 0.034g 0.005g 0%
Polyunsaturated fat 0.106g 0.072g 0%
Tryptophan 0.096mg 0.022mg 0%
Threonine 0.306mg 0.048mg 0%
Isoleucine 0.331mg 0.038mg 0%
Leucine 0.509mg 0.07mg 0%
Lysine 0.312mg 0.045mg 0%
Methionine 0.118mg 0.016mg 0%
Phenylalanine 0.286mg 0.067mg 0%
Valine 0.362mg 0.048mg 0%
Histidine 0.112mg 0.019mg 0%
Fructose 0.28g 0%

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%

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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.