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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, vitamin B6, vitamin C, and fiber.
  • Winter squash covers your daily vitamin A needs 103% more than spirulina.
  • 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +46.2%
Contains more IronIron +534.1%
Contains more CopperCopper +628%
Contains more SeleniumSelenium +75%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +89.8%
Contains more PhosphorusPhosphorus +72.7%
Contains less SodiumSodium -99%
~equal in Zinc ~0.22mg
~equal in Manganese ~0.187mg

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%
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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin EVitamin E +308.3%
Contains more Vitamin B1Vitamin B1 +1287.5%
Contains more Vitamin B2Vitamin B2 +410.4%
Contains more Vitamin B3Vitamin B3 +141.6%
Contains more Vitamin B5Vitamin B5 +38.9%
Contains more Vitamin CVitamin C +966.7%
Contains more Vitamin AVitamin A +8600%
Contains more Vitamin B6Vitamin B6 +373.5%
Contains more Vitamin KVitamin K +76%
Contains more FolateFolate +122.2%
Contains more CholineCholine +63.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spirulina Winter squash DV% diff.
Copper 0.597mg 0.082mg 57%
Iron 2.79mg 0.44mg 29%
Vitamin A 3µg 261µg 29%
Vitamin B2 0.342mg 0.067mg 21%
Vitamin B1 0.222mg 0.016mg 17%
Vitamin B6 0.034mg 0.161mg 10%
Protein 5.92g 0.89g 10%
Fiber 0.4g 2.8g 10%
Vitamin C 0.9mg 9.6mg 10%
Vitamin B3 1.196mg 0.495mg 4%
Sodium 98mg 1mg 4%
Potassium 127mg 241mg 3%
Folate 9µg 20µg 3%
Carbs 2.42g 8.85g 2%
Vitamin K 2.5µg 4.4µg 2%
Vitamin B5 0.325mg 0.234mg 2%
Vitamin E 0.49mg 0.12mg 2%
Choline 6.5mg 10.6mg 1%
Calories 26kcal 37kcal 1%
Selenium 0.7µg 0.4µg 1%
Phosphorus 11mg 19mg 1%
Calcium 12mg 22mg 1%
Magnesium 19mg 13mg 1%
Fats 0.39g 0.35g 0%
Net carbs 2.02g 6.05g N/A
Sugar 0.3g 3.3g N/A
Zinc 0.2mg 0.22mg 0%
Manganese 0.186mg 0.187mg 0%
Saturated fat 0.135g 0.072g 0%
Monounsaturated fat 0.034g 0.026g 0%
Polyunsaturated fat 0.106g 0.147g 0%
Tryptophan 0.096mg 0.013mg 0%
Threonine 0.306mg 0.027mg 0%
Isoleucine 0.331mg 0.035mg 0%
Leucine 0.509mg 0.05mg 0%
Lysine 0.312mg 0.033mg 0%
Methionine 0.118mg 0.011mg 0%
Phenylalanine 0.286mg 0.035mg 0%
Valine 0.362mg 0.038mg 0%
Histidine 0.112mg 0.017mg 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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +565.2%
Contains more FatsFats +11.4%
Contains more CarbsCarbs +265.7%
Contains more OtherOther +16.7%
~equal in Water ~89.21g

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
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains more Mono. FatMonounsaturated fat +30.8%
Contains less Sat. FatSaturated fat -46.7%
Contains more Poly. FatPolyunsaturated fat +38.7%

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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. 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.