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Spirulina vs. Tomato — In-Depth Nutrition Comparison

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A recap on the differences between spirulina and tomatoes

  • Spirulina is higher in copper, iron, vitamin B2, and vitamin B1, yet tomatoes are higher in vitamin A and vitamin C.
  • Spirulina covers your daily copper needs 60% more than tomatoes.
  • Spirulina contains 18 times more vitamin B2 than tomatoes. While spirulina contains 0.342mg of vitamin B2, tomatoes contain only 0.019mg.

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

Infographic

Spirulina vs Tomato 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%
Tomato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +20%
Contains more IronIron +933.3%
Contains more CopperCopper +911.9%
Contains more ZincZinc +17.6%
Contains more ManganeseManganese +63.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +86.6%
Contains more PhosphorusPhosphorus +118.2%
Contains less SodiumSodium -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.
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%
Tomato
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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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +1700%
Contains more Vitamin B3Vitamin B3 +101.3%
Contains more Vitamin B5Vitamin B5 +265.2%
Contains more Vitamin CVitamin C +1422.2%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin EVitamin E +10.2%
Contains more Vitamin B6Vitamin B6 +135.3%
Contains more Vitamin KVitamin K +216%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~6.7mg

All nutrients comparison - raw data values

Nutrient Spirulina Tomato DV% diff.
Copper 0.597mg 0.059mg 60%
Iron 2.79mg 0.27mg 32%
Vitamin B2 0.342mg 0.019mg 25%
Vitamin B1 0.222mg 0.037mg 15%
Vitamin C 0.9mg 13.7mg 14%
Protein 5.92g 0.88g 10%
Vitamin K 2.5µg 7.9µg 5%
Vitamin B5 0.325mg 0.089mg 5%
Vitamin A 3µg 42µg 4%
Vitamin B6 0.034mg 0.08mg 4%
Vitamin B3 1.196mg 0.594mg 4%
Sodium 98mg 5mg 4%
Potassium 127mg 237mg 3%
Fiber 0.4g 1.2g 3%
Manganese 0.186mg 0.114mg 3%
Folate 9µg 15µg 2%
Fructose 1.37g 2%
Magnesium 19mg 11mg 2%
Phosphorus 11mg 24mg 2%
Selenium 0.7µg 0µg 1%
Calories 26kcal 18kcal 0%
Fats 0.39g 0.2g 0%
Carbs 2.42g 3.89g 0%
Net carbs 2.02g 2.69g N/A
Calcium 12mg 10mg 0%
Sugar 0.3g 2.63g N/A
Zinc 0.2mg 0.17mg 0%
Vitamin E 0.49mg 0.54mg 0%
Saturated fat 0.135g 0.028g 0%
Choline 6.5mg 6.7mg 0%
Monounsaturated fat 0.034g 0.031g 0%
Polyunsaturated fat 0.106g 0.083g 0%
Tryptophan 0.096mg 0.006mg 0%
Threonine 0.306mg 0.027mg 0%
Isoleucine 0.331mg 0.018mg 0%
Leucine 0.509mg 0.025mg 0%
Lysine 0.312mg 0.027mg 0%
Methionine 0.118mg 0.006mg 0%
Phenylalanine 0.286mg 0.027mg 0%
Valine 0.362mg 0.018mg 0%
Histidine 0.112mg 0.014mg 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
Tomato
2
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more ProteinProtein +572.7%
Contains more FatsFats +95%
Contains more OtherOther +17.6%
Contains more CarbsCarbs +60.7%
~equal in Water ~94.52g

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
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Poly. FatPolyunsaturated fat +27.7%
Contains less Sat. FatSaturated fat -79.3%
~equal in Monounsaturated fat ~0.031g

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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. 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.