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  6. Winter squash vs. Spirulina

Winter squash vs. Spirulina — In-Depth Nutrition Comparison

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Significant differences between Winter squash and Spirulina

  • Winter squash has more Vitamin A RAE, Vitamin B6, Vitamin C, and Fiber, however, Spirulina is richer in Copper, Iron, Vitamin B2, and Vitamin B1.
  • Spirulina covers your daily Copper needs 57% more than Winter squash.
  • Spirulina has 87 times less Vitamin A RAE than Winter squash. Winter squash has 261µg of Vitamin A RAE, while Spirulina has 3µg.
  • Winter squash contains less Sodium.

Specific food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt and Seaweed, spirulina, raw.

Infographic

Winter squash 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.
Winter squash
Winter squash
6
:
4
Spirulina
Spirulina
Contains more Calcium +83.3%
Contains more Phosphorus +72.7%
Contains more Potassium +89.8%
Contains less Sodium -99%
Contains more Iron +534.1%
Contains more Magnesium +46.2%
Contains more Copper +628%
Contains more Selenium +75%
Equal in Zinc - 0.2
Equal in Manganese - 0.186
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +83.3%
Contains more Phosphorus +72.7%
Contains more Potassium +89.8%
Contains less Sodium -99%
Contains more Iron +534.1%
Contains more Magnesium +46.2%
Contains more Copper +628%
Contains more Selenium +75%
Equal in Zinc - 0.2
Equal in Manganese - 0.186

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.
Winter squash
Winter squash
5
:
5
Spirulina
Spirulina
Contains more Vitamin A +9226.8%
Contains more Vitamin C +966.7%
Contains more Vitamin B6 +373.5%
Contains more Folate +122.2%
Contains more Vitamin K +76%
Contains more Vitamin E +308.3%
Contains more Vitamin B1 +1287.5%
Contains more Vitamin B2 +410.4%
Contains more Vitamin B3 +141.6%
Contains more Vitamin B5 +38.9%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 +9226.8%
Contains more Vitamin C +966.7%
Contains more Vitamin B6 +373.5%
Contains more Folate +122.2%
Contains more Vitamin K +76%
Contains more Vitamin E +308.3%
Contains more Vitamin B1 +1287.5%
Contains more Vitamin B2 +410.4%
Contains more Vitamin B3 +141.6%
Contains more Vitamin B5 +38.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Spirulina
Spirulina
Contains more Carbs +265.7%
Contains more Other +16.7%
Contains more Protein +565.2%
Contains more Fats +11.4%
Equal in Water - 90.67
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 +265.7%
Contains more Other +16.7%
Contains more Protein +565.2%
Contains more Fats +11.4%
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Spirulina
Spirulina
Contains less Saturated Fat -46.7%
Contains more Polyunsaturated fat +38.7%
Contains more Monounsaturated Fat +30.8%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -46.7%
Contains more Polyunsaturated fat +38.7%
Contains more Monounsaturated Fat +30.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash Spirulina
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Winter squash Spirulina Opinion
Net carbs 6.05g 2.02g Winter squash
Protein 0.89g 5.92g Spirulina
Fats 0.35g 0.39g Spirulina
Carbs 8.85g 2.42g Winter squash
Calories 37kcal 26kcal Winter squash
Sugar 3.3g 0.3g Spirulina
Fiber 2.8g 0.4g Winter squash
Calcium 22mg 12mg Winter squash
Iron 0.44mg 2.79mg Spirulina
Magnesium 13mg 19mg Spirulina
Phosphorus 19mg 11mg Winter squash
Potassium 241mg 127mg Winter squash
Sodium 1mg 98mg Winter squash
Zinc 0.22mg 0.2mg Winter squash
Copper 0.082mg 0.597mg Spirulina
Manganese 0.187mg 0.186mg Winter squash
Selenium 0.4µg 0.7µg Spirulina
Vitamin A 5223IU 56IU Winter squash
Vitamin A RAE 261µg 3µg Winter squash
Vitamin E 0.12mg 0.49mg Spirulina
Vitamin C 9.6mg 0.9mg Winter squash
Vitamin B1 0.016mg 0.222mg Spirulina
Vitamin B2 0.067mg 0.342mg Spirulina
Vitamin B3 0.495mg 1.196mg Spirulina
Vitamin B5 0.234mg 0.325mg Spirulina
Vitamin B6 0.161mg 0.034mg Winter squash
Folate 20µg 9µg Winter squash
Vitamin K 4.4µg 2.5µg Winter squash
Tryptophan 0.013mg 0.096mg Spirulina
Threonine 0.027mg 0.306mg Spirulina
Isoleucine 0.035mg 0.331mg Spirulina
Leucine 0.05mg 0.509mg Spirulina
Lysine 0.033mg 0.312mg Spirulina
Methionine 0.011mg 0.118mg Spirulina
Phenylalanine 0.035mg 0.286mg Spirulina
Valine 0.038mg 0.362mg Spirulina
Histidine 0.017mg 0.112mg Spirulina
Saturated Fat 0.072g 0.135g Winter squash
Monounsaturated Fat 0.026g 0.034g Spirulina
Polyunsaturated fat 0.147g 0.106g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash 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
38%
Winter squash
18%
Spirulina
Minerals Daily Need Coverage Score
12%
Winter squash
38%
Spirulina

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 97mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.063g)
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 3g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.