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  6. Spirulina vs. Vegetable

Spirulina vs. Vegetable — In-Depth Nutrition Comparison

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Significant differences between Spirulina and Vegetable

  • Spirulina has more Copper, Iron, Vitamin B2, and Vitamin B1, however, Vegetable is richer in Vitamin A RAE, Vitamin K, Fiber, Manganese, and Phosphorus.
  • Spirulina covers your daily Copper needs 57% more than Vegetable.
  • Vegetable has 3 times less Iron than Spirulina. Spirulina has 2.79mg of Iron, while Vegetable has 0.82mg.

Specific food types used in this comparison are Seaweed, spirulina, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Spirulina vs Vegetable 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
3
:
7
Vegetable
Vegetable
Contains more Iron +240.2%
Contains more Copper +619.3%
Contains more Selenium +133.3%
Contains more Calcium +108.3%
Contains more Magnesium +15.8%
Contains more Phosphorus +363.6%
Contains more Potassium +33.1%
Contains less Sodium -64.3%
Contains more Zinc +145%
Contains more Manganese +103.8%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Iron +240.2%
Contains more Copper +619.3%
Contains more Selenium +133.3%
Contains more Calcium +108.3%
Contains more Magnesium +15.8%
Contains more Phosphorus +363.6%
Contains more Potassium +33.1%
Contains less Sodium -64.3%
Contains more Zinc +145%
Contains more Manganese +103.8%

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
Vegetable
Vegetable
Contains more Vitamin E +28.9%
Contains more Vitamin B1 +212.7%
Contains more Vitamin B2 +185%
Contains more Vitamin B3 +40.5%
Contains more Vitamin B5 +115.2%
Contains more Vitamin A +7537.5%
Contains more Vitamin C +255.6%
Contains more Vitamin B6 +117.6%
Contains more Folate +111.1%
Contains more Vitamin K +840%
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin E +28.9%
Contains more Vitamin B1 +212.7%
Contains more Vitamin B2 +185%
Contains more Vitamin B3 +40.5%
Contains more Vitamin B5 +115.2%
Contains more Vitamin A +7537.5%
Contains more Vitamin C +255.6%
Contains more Vitamin B6 +117.6%
Contains more Folate +111.1%
Contains more Vitamin K +840%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
3
:
2
Vegetable
Vegetable
Contains more Protein +107%
Contains more Fats +160%
Contains more Carbs +440.9%
Contains more Other +11.7%
Equal in Water - 83.23
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Protein +107%
Contains more Fats +160%
Contains more Carbs +440.9%
Contains more Other +11.7%
Equal in Water - 83.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +240%
Contains more Polyunsaturated fat +47.2%
Contains less Saturated Fat -77%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +240%
Contains more Polyunsaturated fat +47.2%
Contains less Saturated Fat -77%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Vegetable Opinion
Net carbs 2.02g 8.69g Vegetable
Protein 5.92g 2.86g Spirulina
Fats 0.39g 0.15g Spirulina
Carbs 2.42g 13.09g Vegetable
Calories 26kcal 65kcal Vegetable
Sugar 0.3g 3.12g Spirulina
Fiber 0.4g 4.4g Vegetable
Calcium 12mg 25mg Vegetable
Iron 2.79mg 0.82mg Spirulina
Magnesium 19mg 22mg Vegetable
Phosphorus 11mg 51mg Vegetable
Potassium 127mg 169mg Vegetable
Sodium 98mg 35mg Vegetable
Zinc 0.2mg 0.49mg Vegetable
Copper 0.597mg 0.083mg Spirulina
Manganese 0.186mg 0.379mg Vegetable
Selenium 0.7µg 0.3µg Spirulina
Vitamin A 56IU 4277IU Vegetable
Vitamin A RAE 3µg 214µg Vegetable
Vitamin E 0.49mg 0.38mg Spirulina
Vitamin C 0.9mg 3.2mg Vegetable
Vitamin B1 0.222mg 0.071mg Spirulina
Vitamin B2 0.342mg 0.12mg Spirulina
Vitamin B3 1.196mg 0.851mg Spirulina
Vitamin B5 0.325mg 0.151mg Spirulina
Vitamin B6 0.034mg 0.074mg Vegetable
Folate 9µg 19µg Vegetable
Vitamin K 2.5µg 23.5µg Vegetable
Tryptophan 0.096mg 0.029mg Spirulina
Threonine 0.306mg 0.115mg Spirulina
Isoleucine 0.331mg 0.139mg Spirulina
Leucine 0.509mg 0.19mg Spirulina
Lysine 0.312mg 0.17mg Spirulina
Methionine 0.118mg 0.034mg Spirulina
Phenylalanine 0.286mg 0.12mg Spirulina
Valine 0.362mg 0.149mg Spirulina
Histidine 0.112mg 0.073mg Spirulina
Saturated Fat 0.135g 0.031g Vegetable
Monounsaturated Fat 0.034g 0.01g Spirulina
Polyunsaturated fat 0.106g 0.072g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Vegetable
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
36%
Vegetable
Minerals Daily Need Coverage Score
38%
Spirulina
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 63mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.104g)
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 2.82g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 66)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.