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  6. Spirulina vs. Winter squash

Spirulina vs. Winter squash — In-Depth Nutrition Comparison

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Significant differences between Spirulina and Winter squash

  • Spirulina has more Copper, Iron, Vitamin B2, and Vitamin B1, however, Winter squash is richer in Vitamin A RAE, Vitamin B6, Vitamin C, and Fiber.
  • Spirulina covers your daily Copper needs 57% more than Winter squash.
  • Winter squash has 98 times less Sodium than Spirulina. Spirulina has 98mg of Sodium, while Winter squash has 1mg.

Specific food types used in this comparison are Seaweed, spirulina, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Spirulina vs Winter squash 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
Winter squash
Winter squash
Contains more Iron +534.1%
Contains more Magnesium +46.2%
Contains more Copper +628%
Contains more Selenium +75%
Contains more Calcium +83.3%
Contains more Phosphorus +72.7%
Contains more Potassium +89.8%
Contains less Sodium -99%
Equal in Zinc - 0.22
Equal in Manganese - 0.187
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Iron +534.1%
Contains more Magnesium +46.2%
Contains more Copper +628%
Contains more Selenium +75%
Contains more Calcium +83.3%
Contains more Phosphorus +72.7%
Contains more Potassium +89.8%
Contains less Sodium -99%
Equal in Zinc - 0.22
Equal in Manganese - 0.187

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
Winter squash
Winter squash
Contains more Vitamin E +308.3%
Contains more Vitamin B1 +1287.5%
Contains more Vitamin B2 +410.4%
Contains more Vitamin B3 +141.6%
Contains more Vitamin B5 +38.9%
Contains more Vitamin A +9226.8%
Contains more Vitamin C +966.7%
Contains more Vitamin B6 +373.5%
Contains more Folate +122.2%
Contains more Vitamin K +76%
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +308.3%
Contains more Vitamin B1 +1287.5%
Contains more Vitamin B2 +410.4%
Contains more Vitamin B3 +141.6%
Contains more Vitamin B5 +38.9%
Contains more Vitamin A +9226.8%
Contains more Vitamin C +966.7%
Contains more Vitamin B6 +373.5%
Contains more Folate +122.2%
Contains more Vitamin K +76%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
3
:
2
Winter squash
Winter squash
Contains more Protein +565.2%
Contains more Fats +11.4%
Contains more Carbs +265.7%
Contains more Other +16.7%
Equal in Water - 89.21
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +565.2%
Contains more Fats +11.4%
Contains more Carbs +265.7%
Contains more Other +16.7%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
1
:
2
Winter squash
Winter squash
Contains more Monounsaturated Fat +30.8%
Contains less Saturated Fat -46.7%
Contains more Polyunsaturated fat +38.7%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +30.8%
Contains less Saturated Fat -46.7%
Contains more Polyunsaturated fat +38.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Winter squash Opinion
Net carbs 2.02g 6.05g Winter squash
Protein 5.92g 0.89g Spirulina
Fats 0.39g 0.35g Spirulina
Carbs 2.42g 8.85g Winter squash
Calories 26kcal 37kcal Winter squash
Sugar 0.3g 3.3g Spirulina
Fiber 0.4g 2.8g Winter squash
Calcium 12mg 22mg Winter squash
Iron 2.79mg 0.44mg Spirulina
Magnesium 19mg 13mg Spirulina
Phosphorus 11mg 19mg Winter squash
Potassium 127mg 241mg Winter squash
Sodium 98mg 1mg Winter squash
Zinc 0.2mg 0.22mg Winter squash
Copper 0.597mg 0.082mg Spirulina
Manganese 0.186mg 0.187mg Winter squash
Selenium 0.7µg 0.4µg Spirulina
Vitamin A 56IU 5223IU Winter squash
Vitamin A RAE 3µg 261µg Winter squash
Vitamin E 0.49mg 0.12mg Spirulina
Vitamin C 0.9mg 9.6mg Winter squash
Vitamin B1 0.222mg 0.016mg Spirulina
Vitamin B2 0.342mg 0.067mg Spirulina
Vitamin B3 1.196mg 0.495mg Spirulina
Vitamin B5 0.325mg 0.234mg Spirulina
Vitamin B6 0.034mg 0.161mg Winter squash
Folate 9µg 20µg Winter squash
Vitamin K 2.5µg 4.4µg Winter squash
Tryptophan 0.096mg 0.013mg Spirulina
Threonine 0.306mg 0.027mg Spirulina
Isoleucine 0.331mg 0.035mg Spirulina
Leucine 0.509mg 0.05mg Spirulina
Lysine 0.312mg 0.033mg Spirulina
Methionine 0.118mg 0.011mg Spirulina
Phenylalanine 0.286mg 0.035mg Spirulina
Valine 0.362mg 0.038mg Spirulina
Histidine 0.112mg 0.017mg Spirulina
Saturated Fat 0.135g 0.072g Winter squash
Monounsaturated Fat 0.034g 0.026g Spirulina
Polyunsaturated fat 0.106g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Winter squash
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
38%
Winter squash
Minerals Daily Need Coverage Score
38%
Spirulina
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 97mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.063g)
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.