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  6. Spirulina vs. Zucchini

Spirulina vs. Zucchini — In-Depth Nutrition Comparison

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Summary of differences between spirulina and zucchini

  • Spirulina has more copper, iron, vitamin B2, and vitamin B1; however, zucchini is higher in vitamin C and vitamin B6.
  • Spirulina covers your daily need for copper, 60% more than zucchini.
  • Spirulina has 8 times more iron than zucchini. While spirulina has 2.79mg of iron, zucchini has only 0.37mg.

These are the specific foods used in this comparison Seaweed, spirulina, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Spirulina vs Zucchini 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more IronIron +654.1%
Contains more CopperCopper +1026.4%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +105.5%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +245.5%
Contains less SodiumSodium -91.8%
~equal in Magnesium ~18mg
~equal in Manganese ~0.177mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin EVitamin E +308.3%
Contains more Vitamin B1Vitamin B1 +393.3%
Contains more Vitamin B2Vitamin B2 +263.8%
Contains more Vitamin B3Vitamin B3 +165.2%
Contains more Vitamin B5Vitamin B5 +59.3%
Contains more Vitamin CVitamin C +1888.9%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin B6Vitamin B6 +379.4%
Contains more Vitamin KVitamin K +72%
Contains more FolateFolate +166.7%
Contains more CholineCholine +46.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spirulina Zucchini DV% diff.
Copper 0.597mg 0.053mg 60%
Iron 2.79mg 0.37mg 30%
Vitamin B2 0.342mg 0.094mg 19%
Vitamin C 0.9mg 17.9mg 19%
Vitamin B1 0.222mg 0.045mg 15%
Vitamin B6 0.034mg 0.163mg 10%
Protein 5.92g 1.21g 9%
Vitamin B3 1.196mg 0.451mg 5%
Folate 9µg 24µg 4%
Potassium 127mg 261mg 4%
Phosphorus 11mg 38mg 4%
Sodium 98mg 8mg 4%
Vitamin K 2.5µg 4.3µg 2%
Fiber 0.4g 1g 2%
Fructose 1.38g 2%
Vitamin E 0.49mg 0.12mg 2%
Vitamin B5 0.325mg 0.204mg 2%
Choline 6.5mg 9.5mg 1%
Zinc 0.2mg 0.32mg 1%
Vitamin A 3µg 10µg 1%
Selenium 0.7µg 0.2µg 1%
Calories 26kcal 17kcal 0%
Fats 0.39g 0.32g 0%
Carbs 2.42g 3.11g 0%
Net carbs 2.02g 2.11g N/A
Magnesium 19mg 18mg 0%
Calcium 12mg 16mg 0%
Sugar 0.3g 2.5g N/A
Manganese 0.186mg 0.177mg 0%
Saturated fat 0.135g 0.084g 0%
Monounsaturated fat 0.034g 0.011g 0%
Polyunsaturated fat 0.106g 0.091g 0%
Tryptophan 0.096mg 0.01mg 0%
Threonine 0.306mg 0.029mg 0%
Isoleucine 0.331mg 0.044mg 0%
Leucine 0.509mg 0.071mg 0%
Lysine 0.312mg 0.067mg 0%
Methionine 0.118mg 0.018mg 0%
Phenylalanine 0.286mg 0.043mg 0%
Valine 0.362mg 0.054mg 0%
Histidine 0.112mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +389.3%
Contains more FatsFats +21.9%
Contains more CarbsCarbs +28.5%
~equal in Water ~94.79g
~equal in Other ~0.57g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +209.1%
Contains more Poly. FatPolyunsaturated fat +16.5%
Contains less Sat. FatSaturated fat -37.8%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.