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  6. Sweet potato vs. Spirulina

Sweet potato vs. Spirulina — In-Depth Nutrition Comparison

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The main differences between Sweet potato and Spirulina

  • Sweet potato is richer in Vitamin A RAE, Vitamin C, Vitamin B6, Manganese, Fiber, Vitamin B5, and Potassium, yet Spirulina is richer in Copper, Iron, and Vitamin B2.
  • Daily need coverage for Vitamin A RAE from Sweet potato is 106% higher.
  • Sweet potato contains 22 times more Vitamin C than Spirulina. Sweet potato contains 19.6mg of Vitamin C, while Spirulina contains 0.9mg.

Food types used in this article are Sweet potato, cooked, baked in skin, flesh, without salt and Seaweed, spirulina, raw.

Infographic

Sweet potato vs Spirulina 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.
Sweet potato
Sweet potato
7
:
3
Spirulina
Spirulina
Contains more Calcium +216.7%
Contains more Magnesium +42.1%
Contains more Phosphorus +390.9%
Contains more Potassium +274%
Contains less Sodium -63.3%
Contains more Zinc +60%
Contains more Manganese +167.2%
Contains more Iron +304.3%
Contains more Copper +270.8%
Contains more Selenium +250%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +216.7%
Contains more Magnesium +42.1%
Contains more Phosphorus +390.9%
Contains more Potassium +274%
Contains less Sodium -63.3%
Contains more Zinc +60%
Contains more Manganese +167.2%
Contains more Iron +304.3%
Contains more Copper +270.8%
Contains more Selenium +250%

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.
Sweet potato
Sweet potato
6
:
4
Spirulina
Spirulina
Contains more Vitamin A +34217.9%
Contains more Vitamin E +44.9%
Contains more Vitamin C +2077.8%
Contains more Vitamin B3 +24.3%
Contains more Vitamin B5 +172%
Contains more Vitamin B6 +741.2%
Contains more Vitamin B1 +107.5%
Contains more Vitamin B2 +222.6%
Contains more Folate +50%
Equal in Vitamin K - 2.5
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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%
Contains more Vitamin A +34217.9%
Contains more Vitamin E +44.9%
Contains more Vitamin C +2077.8%
Contains more Vitamin B3 +24.3%
Contains more Vitamin B5 +172%
Contains more Vitamin B6 +741.2%
Contains more Vitamin B1 +107.5%
Contains more Vitamin B2 +222.6%
Contains more Folate +50%
Equal in Vitamin K - 2.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
3
Spirulina
Spirulina
Contains more Carbs +755.8%
Contains more Other +125%
Contains more Protein +194.5%
Contains more Fats +160%
Contains more Water +19.6%
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Carbs +755.8%
Contains more Other +125%
Contains more Protein +194.5%
Contains more Fats +160%
Contains more Water +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Spirulina
Spirulina
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +15.2%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -61.5%
Contains more Monounsaturated Fat +1600%
Contains more Polyunsaturated fat +15.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet potato Spirulina
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 Sweet potato Spirulina Opinion
Net carbs 17.41g 2.02g Sweet potato
Protein 2.01g 5.92g Spirulina
Fats 0.15g 0.39g Spirulina
Carbs 20.71g 2.42g Sweet potato
Calories 90kcal 26kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 0.3g Spirulina
Fiber 3.3g 0.4g Sweet potato
Calcium 38mg 12mg Sweet potato
Iron 0.69mg 2.79mg Spirulina
Magnesium 27mg 19mg Sweet potato
Phosphorus 54mg 11mg Sweet potato
Potassium 475mg 127mg Sweet potato
Sodium 36mg 98mg Sweet potato
Zinc 0.32mg 0.2mg Sweet potato
Copper 0.161mg 0.597mg Spirulina
Manganese 0.497mg 0.186mg Sweet potato
Selenium 0.2µg 0.7µg Spirulina
Vitamin A 19218IU 56IU Sweet potato
Vitamin A RAE 961µg 3µg Sweet potato
Vitamin E 0.71mg 0.49mg Sweet potato
Vitamin C 19.6mg 0.9mg Sweet potato
Vitamin B1 0.107mg 0.222mg Spirulina
Vitamin B2 0.106mg 0.342mg Spirulina
Vitamin B3 1.487mg 1.196mg Sweet potato
Vitamin B5 0.884mg 0.325mg Sweet potato
Vitamin B6 0.286mg 0.034mg Sweet potato
Folate 6µg 9µg Spirulina
Vitamin K 2.3µg 2.5µg Spirulina
Tryptophan 0.04mg 0.096mg Spirulina
Threonine 0.107mg 0.306mg Spirulina
Isoleucine 0.07mg 0.331mg Spirulina
Leucine 0.118mg 0.509mg Spirulina
Lysine 0.084mg 0.312mg Spirulina
Methionine 0.037mg 0.118mg Spirulina
Phenylalanine 0.114mg 0.286mg Spirulina
Valine 0.11mg 0.362mg Spirulina
Histidine 0.039mg 0.112mg Spirulina
Saturated Fat 0.052g 0.135g Sweet potato
Monounsaturated Fat 0.002g 0.034g Spirulina
Polyunsaturated fat 0.092g 0.106g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Spirulina
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
120%
Sweet potato
18%
Spirulina
Minerals Daily Need Coverage Score
25%
Sweet potato
38%
Spirulina

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 62mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.083g)
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 6.18g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 70)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients
  2. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.