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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 of 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.
Spirulina
Spirulina
5
:
5
Zucchini
Zucchini
Contains more Iron +654.1%
Contains more Copper +1026.4%
Contains more Selenium +250%
Contains more Calcium +33.3%
Contains more Phosphorus +245.5%
Contains more Potassium +105.5%
Contains less Sodium -91.8%
Contains more Zinc +60%
Equal in Magnesium - 18
Equal in Manganese - 0.177
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Iron +654.1%
Contains more Copper +1026.4%
Contains more Selenium +250%
Contains more Calcium +33.3%
Contains more Phosphorus +245.5%
Contains more Potassium +105.5%
Contains less Sodium -91.8%
Contains more Zinc +60%
Equal in Magnesium - 18
Equal in Manganese - 0.177

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
Zucchini
Zucchini
Contains more Vitamin E +308.3%
Contains more Vitamin B1 +393.3%
Contains more Vitamin B2 +263.8%
Contains more Vitamin B3 +165.2%
Contains more Vitamin B5 +59.3%
Contains more Vitamin A +257.1%
Contains more Vitamin C +1888.9%
Contains more Vitamin B6 +379.4%
Contains more Folate +166.7%
Contains more Vitamin K +72%
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +308.3%
Contains more Vitamin B1 +393.3%
Contains more Vitamin B2 +263.8%
Contains more Vitamin B3 +165.2%
Contains more Vitamin B5 +59.3%
Contains more Vitamin A +257.1%
Contains more Vitamin C +1888.9%
Contains more Vitamin B6 +379.4%
Contains more Folate +166.7%
Contains more Vitamin K +72%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
3
:
2
Zucchini
Zucchini
Contains more Protein +389.3%
Contains more Fats +21.9%
Contains more Carbs +28.5%
Equal in Water - 94.79
Equal in Other - 0.57
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +389.3%
Contains more Fats +21.9%
Contains more Carbs +28.5%
Equal in Water - 94.79
Equal in Other - 0.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +209.1%
Contains more Polyunsaturated fat +16.5%
Contains less Saturated Fat -37.8%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +209.1%
Contains more Polyunsaturated fat +16.5%
Contains less Saturated Fat -37.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spirulina Zucchini
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 Zucchini Opinion
Net carbs 2.02g 2.11g Zucchini
Protein 5.92g 1.21g Spirulina
Fats 0.39g 0.32g Spirulina
Carbs 2.42g 3.11g Zucchini
Calories 26kcal 17kcal Spirulina
Fructose 1.38g Zucchini
Sugar 0.3g 2.5g Spirulina
Fiber 0.4g 1g Zucchini
Calcium 12mg 16mg Zucchini
Iron 2.79mg 0.37mg Spirulina
Magnesium 19mg 18mg Spirulina
Phosphorus 11mg 38mg Zucchini
Potassium 127mg 261mg Zucchini
Sodium 98mg 8mg Zucchini
Zinc 0.2mg 0.32mg Zucchini
Copper 0.597mg 0.053mg Spirulina
Manganese 0.186mg 0.177mg Spirulina
Selenium 0.7µg 0.2µg Spirulina
Vitamin A 56IU 200IU Zucchini
Vitamin A RAE 3µg 10µg Zucchini
Vitamin E 0.49mg 0.12mg Spirulina
Vitamin C 0.9mg 17.9mg Zucchini
Vitamin B1 0.222mg 0.045mg Spirulina
Vitamin B2 0.342mg 0.094mg Spirulina
Vitamin B3 1.196mg 0.451mg Spirulina
Vitamin B5 0.325mg 0.204mg Spirulina
Vitamin B6 0.034mg 0.163mg Zucchini
Folate 9µg 24µg Zucchini
Vitamin K 2.5µg 4.3µg Zucchini
Tryptophan 0.096mg 0.01mg Spirulina
Threonine 0.306mg 0.029mg Spirulina
Isoleucine 0.331mg 0.044mg Spirulina
Leucine 0.509mg 0.071mg Spirulina
Lysine 0.312mg 0.067mg Spirulina
Methionine 0.118mg 0.018mg Spirulina
Phenylalanine 0.286mg 0.043mg Spirulina
Valine 0.362mg 0.054mg Spirulina
Histidine 0.112mg 0.026mg Spirulina
Saturated Fat 0.135g 0.084g Zucchini
Monounsaturated Fat 0.034g 0.011g Spirulina
Polyunsaturated fat 0.106g 0.091g Spirulina
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
38%
Spirulina
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 90mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.051g)
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 2.2g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 15)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.4)
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. 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.