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  6. Spirulina vs. Sweet potato leaves

Spirulina vs. Sweet potato leaves — In-Depth Nutrition Comparison

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Differences between Spirulina and Sweet potato leaves

  • Spirulina has more Iron, while Sweet potato leaves has more Vitamin K, Vitamin A RAE, Fiber, Magnesium, Vitamin B6, Vitamin C, Potassium, Phosphorus, and Calcium.
  • Sweet potato leaves' daily need coverage for Vitamin K is 250% higher.
  • Sweet potato leaves contain 3 times less Iron than Spirulina. Spirulina contains 2.79mg of Iron, while Sweet potato leaves contain 0.97mg.

The food types used in this comparison are Seaweed, spirulina, raw and Sweet potato leaves, raw.

Infographic

Spirulina vs Sweet potato leaves 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
4
:
6
Sweet potato leaves
Sweet potato leaves
Contains more Iron +187.6%
Contains more Calcium +550%
Contains more Magnesium +268.4%
Contains more Phosphorus +636.4%
Contains more Potassium +300%
Contains less Sodium -93.9%
Contains more Selenium +28.6%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Sweet potato leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 37% 50% 35% 45% 1% 0% 0% 0% 5%
Contains more Iron +187.6%
Contains more Calcium +550%
Contains more Magnesium +268.4%
Contains more Phosphorus +636.4%
Contains more Potassium +300%
Contains less Sodium -93.9%
Contains more Selenium +28.6%

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
Sweet potato leaves
Sweet potato leaves
Contains more Vitamin B1 +42.3%
Contains more Vitamin B5 +44.4%
Contains more Vitamin A +6646.4%
Contains more Vitamin C +1122.2%
Contains more Vitamin B6 +458.8%
Contains more Vitamin K +11988%
Equal in Vitamin B2 - 0.345
Equal in Vitamin B3 - 1.13
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%
Sweet potato leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 227% 0% 0% 37% 39% 80% 22% 14% 44% 0% 0% 756%
Contains more Vitamin B1 +42.3%
Contains more Vitamin B5 +44.4%
Contains more Vitamin A +6646.4%
Contains more Vitamin C +1122.2%
Contains more Vitamin B6 +458.8%
Contains more Vitamin K +11988%
Equal in Vitamin B2 - 0.345
Equal in Vitamin B3 - 1.13

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
2
:
3
Sweet potato leaves
Sweet potato leaves
Contains more Protein +137.8%
Contains more Fats +30.8%
Contains more Carbs +264.5%
Contains more Other +128.3%
Equal in Water - 86.81
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Sweet potato leaves
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more Protein +137.8%
Contains more Fats +30.8%
Contains more Carbs +264.5%
Contains more Other +128.3%
Equal in Water - 86.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
1
:
2
Sweet potato leaves
Sweet potato leaves
Contains more Monounsaturated Fat +70%
Contains less Saturated Fat -17.8%
Contains more Polyunsaturated fat +115.1%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Sweet potato leaves
31% 6% 64%
Saturated Fat: 0.111 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +70%
Contains less Saturated Fat -17.8%
Contains more Polyunsaturated fat +115.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Sweet potato leaves Opinion
Net carbs 2.02g 3.52g Sweet potato leaves
Protein 5.92g 2.49g Spirulina
Fats 0.39g 0.51g Sweet potato leaves
Carbs 2.42g 8.82g Sweet potato leaves
Calories 26kcal 42kcal Sweet potato leaves
Sugar 0.3g Sweet potato leaves
Fiber 0.4g 5.3g Sweet potato leaves
Calcium 12mg 78mg Sweet potato leaves
Iron 2.79mg 0.97mg Spirulina
Magnesium 19mg 70mg Sweet potato leaves
Phosphorus 11mg 81mg Sweet potato leaves
Potassium 127mg 508mg Sweet potato leaves
Sodium 98mg 6mg Sweet potato leaves
Zinc 0.2mg Spirulina
Copper 0.597mg Spirulina
Manganese 0.186mg Spirulina
Selenium 0.7µg 0.9µg Sweet potato leaves
Vitamin A 56IU 3778IU Sweet potato leaves
Vitamin A RAE 3µg 189µg Sweet potato leaves
Vitamin E 0.49mg Spirulina
Vitamin C 0.9mg 11mg Sweet potato leaves
Vitamin B1 0.222mg 0.156mg Spirulina
Vitamin B2 0.342mg 0.345mg Sweet potato leaves
Vitamin B3 1.196mg 1.13mg Spirulina
Vitamin B5 0.325mg 0.225mg Spirulina
Vitamin B6 0.034mg 0.19mg Sweet potato leaves
Folate 9µg Spirulina
Vitamin K 2.5µg 302.2µg Sweet potato leaves
Tryptophan 0.096mg 0.035mg Spirulina
Threonine 0.306mg Spirulina
Isoleucine 0.331mg Spirulina
Leucine 0.509mg Spirulina
Lysine 0.312mg 0.228mg Spirulina
Methionine 0.118mg 0.086mg Spirulina
Phenylalanine 0.286mg Spirulina
Valine 0.362mg Spirulina
Histidine 0.112mg Spirulina
Saturated Fat 0.135g 0.111g Sweet potato leaves
Monounsaturated Fat 0.034g 0.02g Spirulina
Polyunsaturated fat 0.106g 0.228g Sweet potato leaves

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Sweet potato leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
101%
Sweet potato leaves
Minerals Daily Need Coverage Score
38%
Spirulina
20%
Sweet potato leaves

Comparison summary

Which food is lower in Sugar?
Sweet potato leaves
Sweet potato leaves is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Sweet potato leaves
Sweet potato leaves contains less Sodium (difference - 92mg)
Which food is lower in Saturated Fat?
Sweet potato leaves
Sweet potato leaves is lower in Saturated Fat (difference - 0.024g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.