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  6. Spirulina vs. Yam

Spirulina vs. Yam — In-Depth Nutrition Comparison

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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 of 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.
Spirulina
Spirulina
3
:
5
Yam
Yam
Contains more Iron +436.5%
Contains more Copper +292.8%
Contains more Calcium +16.7%
Contains more Phosphorus +345.5%
Contains more Potassium +427.6%
Contains less Sodium -91.8%
Contains more Manganese +99.5%
Equal in Magnesium - 18
Equal in Zinc - 0.2
Equal in Selenium - 0.7
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 20% 13% 22% 60% 2% 6% 51% 49% 4%
Contains more Iron +436.5%
Contains more Copper +292.8%
Contains more Calcium +16.7%
Contains more Phosphorus +345.5%
Contains more Potassium +427.6%
Contains less Sodium -91.8%
Contains more Manganese +99.5%
Equal in Magnesium - 18
Equal in Zinc - 0.2
Equal in Selenium - 0.7

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
6
:
4
Yam
Yam
Contains more Vitamin E +44.1%
Contains more Vitamin B1 +133.7%
Contains more Vitamin B2 +1121.4%
Contains more Vitamin B3 +116.7%
Contains more Vitamin A +117.9%
Contains more Vitamin C +1244.4%
Contains more Vitamin B6 +570.6%
Contains more Folate +77.8%
Equal in Vitamin B5 - 0.311
Equal in Vitamin K - 2.3
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
Contains more Vitamin E +44.1%
Contains more Vitamin B1 +133.7%
Contains more Vitamin B2 +1121.4%
Contains more Vitamin B3 +116.7%
Contains more Vitamin A +117.9%
Contains more Vitamin C +1244.4%
Contains more Vitamin B6 +570.6%
Contains more Folate +77.8%
Equal in Vitamin B5 - 0.311
Equal in Vitamin K - 2.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
3
:
2
Yam
Yam
Contains more Protein +297.3%
Contains more Fats +178.6%
Contains more Water +29.3%
Contains more Carbs +1035.5%
Contains more Other +26.7%
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Yam
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
Contains more Protein +297.3%
Contains more Fats +178.6%
Contains more Water +29.3%
Contains more Carbs +1035.5%
Contains more Other +26.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +580%
Contains more Polyunsaturated fat +76.7%
Contains less Saturated Fat -78.5%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Yam
31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +580%
Contains more Polyunsaturated fat +76.7%
Contains less Saturated Fat -78.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spirulina Yam
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 Yam Opinion
Net carbs 2.02g 23.58g Yam
Protein 5.92g 1.49g Spirulina
Fats 0.39g 0.14g Spirulina
Carbs 2.42g 27.48g Yam
Calories 26kcal 116kcal Yam
Sugar 0.3g 0.49g Spirulina
Fiber 0.4g 3.9g Yam
Calcium 12mg 14mg Yam
Iron 2.79mg 0.52mg Spirulina
Magnesium 19mg 18mg Spirulina
Phosphorus 11mg 49mg Yam
Potassium 127mg 670mg Yam
Sodium 98mg 8mg Yam
Zinc 0.2mg 0.2mg
Copper 0.597mg 0.152mg Spirulina
Manganese 0.186mg 0.371mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 56IU 122IU Yam
Vitamin A RAE 3µg 6µg Yam
Vitamin E 0.49mg 0.34mg Spirulina
Vitamin C 0.9mg 12.1mg Yam
Vitamin B1 0.222mg 0.095mg Spirulina
Vitamin B2 0.342mg 0.028mg Spirulina
Vitamin B3 1.196mg 0.552mg Spirulina
Vitamin B5 0.325mg 0.311mg Spirulina
Vitamin B6 0.034mg 0.228mg Yam
Folate 9µg 16µg Yam
Vitamin K 2.5µg 2.3µg Spirulina
Tryptophan 0.096mg 0.012mg Spirulina
Threonine 0.306mg 0.052mg Spirulina
Isoleucine 0.331mg 0.05mg Spirulina
Leucine 0.509mg 0.094mg Spirulina
Lysine 0.312mg 0.058mg Spirulina
Methionine 0.118mg 0.02mg Spirulina
Phenylalanine 0.286mg 0.069mg Spirulina
Valine 0.362mg 0.06mg Spirulina
Histidine 0.112mg 0.033mg Spirulina
Saturated Fat 0.135g 0.029g Yam
Monounsaturated Fat 0.034g 0.005g Spirulina
Polyunsaturated fat 0.106g 0.06g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Yam
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
15%
Yam
Minerals Daily Need Coverage Score
38%
Spirulina
23%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 90mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.106g)
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.19g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 51)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.2)
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. 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.