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Sweet potato vs. Spirulina — In-Depth Nutrition Comparison

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The main differences between sweet potatoes and spirulina

  • Sweet potatoes are richer in vitamin A, 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 for sweet potatoes is 383% higher.
  • Sweet potatoes contain 22 times more vitamin C than spirulina. Sweet potatoes contain 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
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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 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
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%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +216.7%
Contains more PotassiumPotassium +274%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +390.9%
Contains less SodiumSodium -63.3%
Contains more ManganeseManganese +167.2%
Contains more IronIron +304.3%
Contains more CopperCopper +270.8%
Contains more SeleniumSelenium +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.
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 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
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%
Contains more Vitamin CVitamin C +2077.8%
Contains more Vitamin AVitamin A +31933.3%
Contains more Vitamin EVitamin E +44.9%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin B5Vitamin B5 +172%
Contains more Vitamin B6Vitamin B6 +741.2%
Contains more CholineCholine +101.5%
Contains more Vitamin B1Vitamin B1 +107.5%
Contains more Vitamin B2Vitamin B2 +222.6%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2.5µg

All nutrients comparison - raw data values

Nutrient Sweet potato Spirulina DV% diff.
Vitamin A 961µg 3µg 106%
Copper 0.161mg 0.597mg 48%
Iron 0.69mg 2.79mg 26%
Vitamin C 19.6mg 0.9mg 21%
Vitamin B6 0.286mg 0.034mg 19%
Vitamin B2 0.106mg 0.342mg 18%
Manganese 0.497mg 0.186mg 14%
Fiber 3.3g 0.4g 12%
Vitamin B5 0.884mg 0.325mg 11%
Vitamin B1 0.107mg 0.222mg 10%
Potassium 475mg 127mg 10%
Protein 2.01g 5.92g 8%
Phosphorus 54mg 11mg 6%
Carbs 20.71g 2.42g 6%
Sodium 36mg 98mg 3%
Calories 90kcal 26kcal 3%
Starch 7.05g 3%
Calcium 38mg 12mg 3%
Vitamin B3 1.487mg 1.196mg 2%
Magnesium 27mg 19mg 2%
Zinc 0.32mg 0.2mg 1%
Choline 13.1mg 6.5mg 1%
Folate 6µg 9µg 1%
Fructose 0.5g 1%
Selenium 0.2µg 0.7µg 1%
Vitamin E 0.71mg 0.49mg 1%
Fats 0.15g 0.39g 0%
Net carbs 17.41g 2.02g N/A
Sugar 6.48g 0.3g N/A
Vitamin K 2.3µg 2.5µg 0%
Saturated fat 0.052g 0.135g 0%
Monounsaturated fat 0.002g 0.034g 0%
Polyunsaturated fat 0.092g 0.106g 0%
Tryptophan 0.04mg 0.096mg 0%
Threonine 0.107mg 0.306mg 0%
Isoleucine 0.07mg 0.331mg 0%
Leucine 0.118mg 0.509mg 0%
Lysine 0.084mg 0.312mg 0%
Methionine 0.037mg 0.118mg 0%
Phenylalanine 0.114mg 0.286mg 0%
Valine 0.11mg 0.362mg 0%
Histidine 0.039mg 0.112mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
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 CarbsCarbs +755.8%
Contains more OtherOther +125%
Contains more ProteinProtein +194.5%
Contains more FatsFats +160%
Contains more WaterWater +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
Contains less Sat. FatSaturated fat -61.5%
Contains more Mono. FatMonounsaturated fat +1600%
Contains more Poly. FatPolyunsaturated fat +15.2%

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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. 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.