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Spirulina vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between spirulina and sweet potatoes

  • Spirulina is richer in copper, iron, and vitamin B2, yet sweet potatoes are richer in vitamin A, vitamin C, vitamin B6, manganese, fiber, vitamin B5, and potassium.
  • Daily need coverage for vitamin A for sweet potatoes is 383% higher.
  • Spirulina contains 4 times more iron than sweet potatoes. Spirulina contains 2.79mg of iron, while sweet potatoes contain 0.69mg.

Food types used in this article are Seaweed, spirulina, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Spirulina vs Sweet potato 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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more IronIron +304.3%
Contains more CopperCopper +270.8%
Contains more SeleniumSelenium +250%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +216.7%
Contains more PotassiumPotassium +274%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +390.9%
Contains less SodiumSodium -63.3%
Contains more ManganeseManganese +167.2%

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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin B1Vitamin B1 +107.5%
Contains more Vitamin B2Vitamin B2 +222.6%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +2077.8%
Contains more Vitamin AVitamin A +31933.3%
Contains more Vitamin EVitamin E +44.9%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin B5Vitamin B5 +172%
Contains more Vitamin B6Vitamin B6 +741.2%
Contains more CholineCholine +101.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.3µg

All nutrients comparison - raw data values

Nutrient Spirulina Sweet potato DV% diff.
Vitamin A 3µg 961µg 106%
Copper 0.597mg 0.161mg 48%
Iron 2.79mg 0.69mg 26%
Vitamin C 0.9mg 19.6mg 21%
Vitamin B6 0.034mg 0.286mg 19%
Vitamin B2 0.342mg 0.106mg 18%
Manganese 0.186mg 0.497mg 14%
Fiber 0.4g 3.3g 12%
Vitamin B5 0.325mg 0.884mg 11%
Vitamin B1 0.222mg 0.107mg 10%
Potassium 127mg 475mg 10%
Protein 5.92g 2.01g 8%
Phosphorus 11mg 54mg 6%
Carbs 2.42g 20.71g 6%
Sodium 98mg 36mg 3%
Calories 26kcal 90kcal 3%
Starch 7.05g 3%
Calcium 12mg 38mg 3%
Vitamin B3 1.196mg 1.487mg 2%
Magnesium 19mg 27mg 2%
Zinc 0.2mg 0.32mg 1%
Choline 6.5mg 13.1mg 1%
Folate 9µg 6µg 1%
Fructose 0.5g 1%
Selenium 0.7µg 0.2µg 1%
Vitamin E 0.49mg 0.71mg 1%
Fats 0.39g 0.15g 0%
Net carbs 2.02g 17.41g N/A
Sugar 0.3g 6.48g N/A
Vitamin K 2.5µg 2.3µg 0%
Saturated fat 0.135g 0.052g 0%
Monounsaturated fat 0.034g 0.002g 0%
Polyunsaturated fat 0.106g 0.092g 0%
Tryptophan 0.096mg 0.04mg 0%
Threonine 0.306mg 0.107mg 0%
Isoleucine 0.331mg 0.07mg 0%
Leucine 0.509mg 0.118mg 0%
Lysine 0.312mg 0.084mg 0%
Methionine 0.118mg 0.037mg 0%
Phenylalanine 0.286mg 0.114mg 0%
Valine 0.362mg 0.11mg 0%
Histidine 0.112mg 0.039mg 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% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more ProteinProtein +194.5%
Contains more FatsFats +160%
Contains more WaterWater +19.6%
Contains more CarbsCarbs +755.8%
Contains more OtherOther +125%

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
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +1600%
Contains more Poly. FatPolyunsaturated fat +15.2%
Contains less Sat. FatSaturated fat -61.5%

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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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.