Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Spirulina
  5. Compare
  6. Spirulina vs. Yam

Spirulina vs. Yam — In-Depth Nutrition Comparison

Compare

How are spirulina and yam different?

  • Spirulina is richer in copper, iron, vitamin B2, and vitamin B1, while yam is higher in potassium, vitamin B6, fiber, vitamin C, manganese, and phosphorus.
  • Spirulina covers your daily need for copper, 49% more than yam.
  • Spirulina contains 12 times more vitamin B2 than yam. Spirulina contains 0.342mg of vitamin B2, while yam contains 0.028mg.

Seaweed, spirulina, raw and Yam, cooked, boiled, drained, or baked, without salt types were used in this article.

Infographic

Spirulina vs Yam 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%
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 3.8%
Contains more IronIron +436.5%
Contains more CopperCopper +292.8%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +427.6%
Contains more PhosphorusPhosphorus +345.5%
Contains less SodiumSodium -91.8%
Contains more ManganeseManganese +99.5%
~equal in Magnesium ~18mg
~equal in Zinc ~0.2mg
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Yam
Yam
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Contains more Vitamin EVitamin E +44.1%
Contains more Vitamin B1Vitamin B1 +133.7%
Contains more Vitamin B2Vitamin B2 +1121.4%
Contains more Vitamin B3Vitamin B3 +116.7%
Contains more Vitamin CVitamin C +1244.4%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin B6Vitamin B6 +570.6%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.311mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.3µg

All nutrients comparison - raw data values

Nutrient Spirulina Yam DV% diff.
Copper 0.597mg 0.152mg 49%
Iron 2.79mg 0.52mg 28%
Vitamin B2 0.342mg 0.028mg 24%
Potassium 127mg 670mg 16%
Vitamin B6 0.034mg 0.228mg 15%
Fiber 0.4g 3.9g 14%
Vitamin C 0.9mg 12.1mg 12%
Vitamin B1 0.222mg 0.095mg 11%
Protein 5.92g 1.49g 9%
Carbs 2.42g 27.48g 8%
Manganese 0.186mg 0.371mg 8%
Calories 26kcal 116kcal 5%
Phosphorus 11mg 49mg 5%
Sodium 98mg 8mg 4%
Vitamin B3 1.196mg 0.552mg 4%
Folate 9µg 16µg 2%
Choline 6.5mg 16.2mg 2%
Vitamin E 0.49mg 0.34mg 1%
Protein per 100 calories 23g 1.3g N/A
Calories per 10 g protein 44kcal 779kcal N/A
Weight per 100 calories 385g 86g N/A
Fats 0.39g 0.14g 0%
Net carbs 2.02g 23.58g N/A
Magnesium 19mg 18mg 0%
Calcium 12mg 14mg 0%
Sugar 0.3g 0.49g N/A
Zinc 0.2mg 0.2mg 0%
Vitamin A 3µg 6µg 0%
Selenium 0.7µg 0.7µg 0%
Vitamin B5 0.325mg 0.311mg 0%
Vitamin K 2.5µg 2.3µg 0%
Saturated fat 0.135g 0.029g 0%
Monounsaturated fat 0.034g 0.005g 0%
Polyunsaturated fat 0.106g 0.06g 0%
Tryptophan 0.096mg 0.012mg 0%
Threonine 0.306mg 0.052mg 0%
Isoleucine 0.331mg 0.05mg 0%
Leucine 0.509mg 0.094mg 0%
Lysine 0.312mg 0.058mg 0%
Methionine 0.118mg 0.02mg 0%
Phenylalanine 0.286mg 0.069mg 0%
Valine 0.362mg 0.06mg 0%
Histidine 0.112mg 0.033mg 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
Yam
Yam
2
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more ProteinProtein +297.3%
Contains more FatsFats +178.6%
Contains more WaterWater +29.3%
Contains more CarbsCarbs +1035.5%
Contains more OtherOther +26.7%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +580%
Contains more Poly. FatPolyunsaturated fat +76.7%
Contains less Sat. FatSaturated fat -78.5%

People also compare

Spirulina
Spirulina vs
Spirulina
Spirulina vs
Spirulina
Spirulina vs
Yam
Yam vs Potato
Potato
Yam
Yam vs Carrot
Carrot
Yam
Yam vs Cassava
Cassava

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.