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  6. Spirulina vs. Salsify

Spirulina vs. Salsify — In-Depth Nutrition Comparison

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The main differences between spirulina and salsify

  • Spirulina is richer in copper, iron, vitamin B1, vitamin B2, and vitamin B3, yet salsify is richer in vitamin B6, fiber, and phosphorus.
  • Daily need coverage for copper for spirulina is 59% higher.
  • Spirulina contains 5 times more iron than salsify. Spirulina contains 2.79mg of iron, while salsify contains 0.55mg.

Food types used in this article are Seaweed, spirulina, raw and Salsify, cooked, boiled, drained, without salt.

Infographic

Spirulina vs Salsify infographic
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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 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
Contains more IronIron +407.3%
Contains more CopperCopper +752.9%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +291.7%
Contains more PotassiumPotassium +122.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +409.1%
Contains less SodiumSodium -83.7%
Contains more ManganeseManganese +12.9%
~equal in Magnesium ~18mg

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 15% 0% 0% 3.8% 14% 40% 7.4% 17% 50% 0% 0.75% 11%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +157.9%
Contains more Vitamin B1Vitamin B1 +296.4%
Contains more Vitamin B2Vitamin B2 +97.7%
Contains more Vitamin B3Vitamin B3 +205.1%
Contains more Vitamin B5Vitamin B5 +17.8%
Contains more Vitamin KVitamin K +733.3%
Contains more Vitamin CVitamin C +411.1%
Contains more Vitamin B6Vitamin B6 +541.2%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spirulina Salsify DV% diff.
Copper 0.597mg 0.07mg 59%
Iron 2.79mg 0.55mg 28%
Vitamin B1 0.222mg 0.056mg 14%
Vitamin B6 0.034mg 0.218mg 14%
Vitamin B2 0.342mg 0.173mg 13%
Fiber 0.4g 3.1g 11%
Protein 5.92g 2.73g 6%
Phosphorus 11mg 56mg 6%
Potassium 127mg 283mg 5%
Vitamin B3 1.196mg 0.392mg 5%
Vitamin C 0.9mg 4.6mg 4%
Carbs 2.42g 15.36g 4%
Calcium 12mg 47mg 4%
Sodium 98mg 16mg 4%
Choline 6.5mg 25.9mg 4%
Calories 26kcal 68kcal 2%
Vitamin E 0.49mg 0.19mg 2%
Vitamin K 2.5µg 0.3µg 2%
Folate 9µg 15µg 2%
Zinc 0.2mg 0.3mg 1%
Manganese 0.186mg 0.21mg 1%
Vitamin B5 0.325mg 0.276mg 1%
Protein per 100 calories 23g 4g N/A
Calories per 10 g protein 44kcal 249kcal N/A
Weight per 100 calories 385g 147g N/A
Fats 0.39g 0.17g 0%
Net carbs 2.02g 12.26g N/A
Magnesium 19mg 18mg 0%
Sugar 0.3g 2.9g N/A
Vitamin A 3µg 0µg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.135g 0.041g 0%
Monounsaturated fat 0.034g 0.003g 0%
Polyunsaturated fat 0.106g 0.074g 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
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 g
Contains more ProteinProtein +116.8%
Contains more FatsFats +129.4%
Contains more WaterWater +11.9%
Contains more CarbsCarbs +534.7%
Contains more OtherOther +23.3%

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
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +1033.3%
Contains more Poly. FatPolyunsaturated fat +43.2%
Contains less Sat. FatSaturated fat -69.6%

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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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.