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  6. Spirulina vs. Tomato

Spirulina vs. Tomato — In-Depth Nutrition Comparison

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A recap on differences between Spirulina and Tomato

  • Spirulina is higher in Copper, Iron, Vitamin B2, and Vitamin B1, yet Tomato is higher in Vitamin C.
  • Spirulina covers your daily Copper needs 60% more than Tomato.
  • Spirulina contains 18 times more Vitamin B2 than Tomato. While Spirulina contains 0.342mg of Vitamin B2, Tomato contains only 0.019mg.
  • The amount of Sugar in Spirulina is lower.

Food varieties used in this article are Seaweed, spirulina, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Spirulina vs Tomato 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
7
:
3
Tomato
Tomato
Contains more Calcium +20%
Contains more Iron +933.3%
Contains more Magnesium +72.7%
Contains more Zinc +17.6%
Contains more Copper +911.9%
Contains more Manganese +63.2%
Contains more Selenium +∞%
Contains more Phosphorus +118.2%
Contains more Potassium +86.6%
Contains less Sodium -94.9%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +20%
Contains more Iron +933.3%
Contains more Magnesium +72.7%
Contains more Zinc +17.6%
Contains more Copper +911.9%
Contains more Manganese +63.2%
Contains more Selenium +∞%
Contains more Phosphorus +118.2%
Contains more Potassium +86.6%
Contains less Sodium -94.9%

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
4
:
6
Tomato
Tomato
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +1700%
Contains more Vitamin B3 +101.3%
Contains more Vitamin B5 +265.2%
Contains more Vitamin A +1387.5%
Contains more Vitamin E +10.2%
Contains more Vitamin C +1422.2%
Contains more Vitamin B6 +135.3%
Contains more Folate +66.7%
Contains more Vitamin K +216%
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%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +1700%
Contains more Vitamin B3 +101.3%
Contains more Vitamin B5 +265.2%
Contains more Vitamin A +1387.5%
Contains more Vitamin E +10.2%
Contains more Vitamin C +1422.2%
Contains more Vitamin B6 +135.3%
Contains more Folate +66.7%
Contains more Vitamin K +216%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
3
:
2
Tomato
Tomato
Contains more Protein +572.7%
Contains more Fats +95%
Contains more Other +17.6%
Contains more Carbs +60.7%
Equal in Water - 94.52
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +572.7%
Contains more Fats +95%
Contains more Other +17.6%
Contains more Carbs +60.7%
Equal in Water - 94.52

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
2
:
1
Tomato
Tomato
Contains more Polyunsaturated fat +27.7%
Contains less Saturated Fat -79.3%
Equal in Monounsaturated Fat - 0.031
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Polyunsaturated fat +27.7%
Contains less Saturated Fat -79.3%
Equal in Monounsaturated Fat - 0.031

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Tomato Opinion
Net carbs 2.02g 2.69g Tomato
Protein 5.92g 0.88g Spirulina
Fats 0.39g 0.2g Spirulina
Carbs 2.42g 3.89g Tomato
Calories 26kcal 18kcal Spirulina
Fructose 1.37g Tomato
Sugar 0.3g 2.63g Spirulina
Fiber 0.4g 1.2g Tomato
Calcium 12mg 10mg Spirulina
Iron 2.79mg 0.27mg Spirulina
Magnesium 19mg 11mg Spirulina
Phosphorus 11mg 24mg Tomato
Potassium 127mg 237mg Tomato
Sodium 98mg 5mg Tomato
Zinc 0.2mg 0.17mg Spirulina
Copper 0.597mg 0.059mg Spirulina
Manganese 0.186mg 0.114mg Spirulina
Selenium 0.7µg 0µg Spirulina
Vitamin A 56IU 833IU Tomato
Vitamin A RAE 3µg 42µg Tomato
Vitamin E 0.49mg 0.54mg Tomato
Vitamin C 0.9mg 13.7mg Tomato
Vitamin B1 0.222mg 0.037mg Spirulina
Vitamin B2 0.342mg 0.019mg Spirulina
Vitamin B3 1.196mg 0.594mg Spirulina
Vitamin B5 0.325mg 0.089mg Spirulina
Vitamin B6 0.034mg 0.08mg Tomato
Folate 9µg 15µg Tomato
Vitamin K 2.5µg 7.9µg Tomato
Tryptophan 0.096mg 0.006mg Spirulina
Threonine 0.306mg 0.027mg Spirulina
Isoleucine 0.331mg 0.018mg Spirulina
Leucine 0.509mg 0.025mg Spirulina
Lysine 0.312mg 0.027mg Spirulina
Methionine 0.118mg 0.006mg Spirulina
Phenylalanine 0.286mg 0.027mg Spirulina
Valine 0.362mg 0.018mg Spirulina
Histidine 0.112mg 0.014mg Spirulina
Saturated Fat 0.135g 0.028g Tomato
Monounsaturated Fat 0.034g 0.031g Spirulina
Polyunsaturated fat 0.106g 0.083g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Tomato
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
16%
Tomato
Minerals Daily Need Coverage Score
38%
Spirulina
9%
Tomato

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 93mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.107g)
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 2.33g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 23)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.4)
Which food is richer in minerals?
Spirulina
Spirulina is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.