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  6. Spirulina vs. Russet potato

Spirulina vs. Russet potato — In-Depth Nutrition Comparison

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Important differences between Spirulina and Russet potato

  • Spirulina has more Copper, Vitamin B2, Iron, and Vitamin B1, however, Russet potato has more Vitamin B6, Potassium, Phosphorus, Vitamin C, and Fiber.
  • Spirulina's daily need coverage for Copper is 54% more.
  • Spirulina has 7 times more Vitamin B2 than Russet potato. Spirulina has 0.342mg of Vitamin B2, while Russet potato has 0.048mg.

The food varieties used in the comparison are Seaweed, spirulina, raw and Potatoes, Russet, flesh and skin, baked.

Infographic

Spirulina vs Russet 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
Russet potato
Russet potato
Contains more Iron +160.7%
Contains more Copper +457.9%
Contains more Selenium +40%
Contains more Calcium +50%
Contains more Magnesium +57.9%
Contains more Phosphorus +545.5%
Contains more Potassium +333.1%
Contains less Sodium -85.7%
Contains more Zinc +75%
Contains more Manganese +22.6%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Iron +160.7%
Contains more Copper +457.9%
Contains more Selenium +40%
Contains more Calcium +50%
Contains more Magnesium +57.9%
Contains more Phosphorus +545.5%
Contains more Potassium +333.1%
Contains less Sodium -85.7%
Contains more Zinc +75%
Contains more Manganese +22.6%

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
Russet potato
Russet potato
Contains more Vitamin A +460%
Contains more Vitamin E +600%
Contains more Vitamin B1 +231.3%
Contains more Vitamin B2 +612.5%
Contains more Vitamin K +25%
Contains more Vitamin C +822.2%
Contains more Vitamin B3 +12.7%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +941.2%
Contains more Folate +188.9%
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%
Russet 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% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Contains more Vitamin A +460%
Contains more Vitamin E +600%
Contains more Vitamin B1 +231.3%
Contains more Vitamin B2 +612.5%
Contains more Vitamin K +25%
Contains more Vitamin C +822.2%
Contains more Vitamin B3 +12.7%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +941.2%
Contains more Folate +188.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
3
:
2
Russet potato
Russet potato
Contains more Protein +125.1%
Contains more Fats +200%
Contains more Water +21.8%
Contains more Carbs +786%
Contains more Other +125%
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Protein +125.1%
Contains more Fats +200%
Contains more Water +21.8%
Contains more Carbs +786%
Contains more Other +125%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
2
:
1
Russet potato
Russet potato
Contains more Monounsaturated Fat +1033.3%
Contains more Polyunsaturated fat +96.3%
Contains less Saturated Fat -76.3%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains more Monounsaturated Fat +1033.3%
Contains more Polyunsaturated fat +96.3%
Contains less Saturated Fat -76.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Russet potato Opinion
Net carbs 2.02g 19.14g Russet potato
Protein 5.92g 2.63g Spirulina
Fats 0.39g 0.13g Spirulina
Carbs 2.42g 21.44g Russet potato
Calories 26kcal 97kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 0.3g 1.08g Spirulina
Fiber 0.4g 2.3g Russet potato
Calcium 12mg 18mg Russet potato
Iron 2.79mg 1.07mg Spirulina
Magnesium 19mg 30mg Russet potato
Phosphorus 11mg 71mg Russet potato
Potassium 127mg 550mg Russet potato
Sodium 98mg 14mg Russet potato
Zinc 0.2mg 0.35mg Russet potato
Copper 0.597mg 0.107mg Spirulina
Manganese 0.186mg 0.228mg Russet potato
Selenium 0.7µg 0.5µg Spirulina
Vitamin A 56IU 10IU Spirulina
Vitamin A RAE 3µg 1µg Spirulina
Vitamin E 0.49mg 0.07mg Spirulina
Vitamin C 0.9mg 8.3mg Russet potato
Vitamin B1 0.222mg 0.067mg Spirulina
Vitamin B2 0.342mg 0.048mg Spirulina
Vitamin B3 1.196mg 1.348mg Russet potato
Vitamin B5 0.325mg 0.38mg Russet potato
Vitamin B6 0.034mg 0.354mg Russet potato
Folate 9µg 26µg Russet potato
Vitamin K 2.5µg 2µg Spirulina
Tryptophan 0.096mg 0.027mg Spirulina
Threonine 0.306mg 0.086mg Spirulina
Isoleucine 0.331mg 0.085mg Spirulina
Leucine 0.509mg 0.125mg Spirulina
Lysine 0.312mg 0.137mg Spirulina
Methionine 0.118mg 0.041mg Spirulina
Phenylalanine 0.286mg 0.104mg Spirulina
Valine 0.362mg 0.131mg Spirulina
Histidine 0.112mg 0.044mg Spirulina
Saturated Fat 0.135g 0.032g Russet potato
Monounsaturated Fat 0.034g 0.003g Spirulina
Polyunsaturated fat 0.106g 0.054g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Russet 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
18%
Russet potato
Minerals Daily Need Coverage Score
38%
Spirulina
23%
Russet potato

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.78g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 82)
Which food contains less Sodium?
Russet potato
Russet potato contains less Sodium (difference - 84mg)
Which food is lower in Saturated Fat?
Russet potato
Russet potato is lower in Saturated Fat (difference - 0.103g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.