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  6. Spirulina vs. Rutabagas

Spirulina vs. Rutabagas — In-Depth Nutrition Comparison

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Differences between spirulina and rutabagas

  • Spirulina has more copper, iron, vitamin B2, and vitamin B1, while rutabagas have more vitamin C, fiber, phosphorus, potassium, and vitamin B6.
  • Spirulina's daily need coverage for copper is 63% higher.
  • Rutabagas contain 9 times less vitamin B2 than spirulina. Spirulina contains 0.342mg of vitamin B2, while rutabagas contain 0.04mg.

The food types used in this comparison are Seaweed, spirulina, raw and Rutabagas, raw.

Infographic

Spirulina vs Rutabagas 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 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more IronIron +534.1%
Contains more CopperCopper +1765.6%
Contains more ManganeseManganese +42%
Contains more CalciumCalcium +258.3%
Contains more PotassiumPotassium +140.2%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +381.8%
Contains less SodiumSodium -87.8%
~equal in Magnesium ~20mg
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 83% 0% 0% 6% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +63.3%
Contains more Vitamin B1Vitamin B1 +146.7%
Contains more Vitamin B2Vitamin B2 +755%
Contains more Vitamin B3Vitamin B3 +70.9%
Contains more Vitamin B5Vitamin B5 +103.1%
Contains more Vitamin KVitamin K +733.3%
Contains more Vitamin CVitamin C +2677.8%
Contains more Vitamin B6Vitamin B6 +194.1%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spirulina Rutabagas DV% diff.
Copper 0.597mg 0.032mg 63%
Iron 2.79mg 0.44mg 29%
Vitamin C 0.9mg 25mg 27%
Vitamin B2 0.342mg 0.04mg 23%
Vitamin B1 0.222mg 0.09mg 11%
Protein 5.92g 1.08g 10%
Fiber 0.4g 2.3g 8%
Phosphorus 11mg 53mg 6%
Potassium 127mg 305mg 5%
Vitamin B6 0.034mg 0.1mg 5%
Sodium 98mg 12mg 4%
Calcium 12mg 43mg 3%
Vitamin B3 1.196mg 0.7mg 3%
Vitamin B5 0.325mg 0.16mg 3%
Folate 9µg 21µg 3%
Carbs 2.42g 8.62g 2%
Manganese 0.186mg 0.131mg 2%
Vitamin K 2.5µg 0.3µg 2%
Fructose 1.61g 2%
Calories 26kcal 37kcal 1%
Vitamin E 0.49mg 0.3mg 1%
Choline 6.5mg 14.1mg 1%
Protein per 100 calories 23g 2.9g N/A
Calories per 10 g protein 44kcal 343kcal N/A
Weight per 100 calories 385g 270g N/A
Fats 0.39g 0.16g 0%
Net carbs 2.02g 6.32g N/A
Magnesium 19mg 20mg 0%
Sugar 0.3g 4.46g N/A
Zinc 0.2mg 0.24mg 0%
Starch 0.4g 0%
Vitamin A 3µg 0µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.135g 0.027g 0%
Monounsaturated fat 0.034g 0.025g 0%
Polyunsaturated fat 0.106g 0.088g 0%
Tryptophan 0.096mg 0%
Threonine 0.306mg 0%
Isoleucine 0.331mg 0%
Leucine 0.509mg 0%
Lysine 0.312mg 0%
Methionine 0.118mg 0%
Phenylalanine 0.286mg 0%
Valine 0.362mg 0%
Histidine 0.112mg 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +448.1%
Contains more FatsFats +143.8%
Contains more CarbsCarbs +256.2%
Contains more OtherOther +18.3%
~equal in Water ~89.43g

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +36%
Contains more Poly. FatPolyunsaturated fat +20.5%
Contains less Sat. FatSaturated fat -80%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.