Yam vs. Spirulina — In-Depth Nutrition Comparison
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How are yam and spirulina different?
- Yam is richer in potassium, vitamin B6, fiber, vitamin C, manganese, and phosphorus, while spirulina is higher in copper, iron, vitamin B2, and vitamin B1.
- Spirulina covers your daily need for copper, 49% more than yam.
- Yam contains 13 times more vitamin C than spirulina. Yam contains 12.1mg of vitamin C, while spirulina contains 0.9mg.
Yam, cooked, boiled, drained, or baked, without salt and Seaweed, spirulina, raw types were used in this article.
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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.
| Contains more CalciumCalcium | +16.7% |
| Contains more PotassiumPotassium | +427.6% |
| Contains more PhosphorusPhosphorus | +345.5% |
| Contains less SodiumSodium | -91.8% |
| Contains more ManganeseManganese | +99.5% |
| Contains more IronIron | +436.5% |
| Contains more CopperCopper | +292.8% |
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.
| Contains more Vitamin CVitamin C | +1244.4% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin B6Vitamin B6 | +570.6% |
| Contains more FolateFolate | +77.8% |
| Contains more CholineCholine | +149.2% |
| Contains more Vitamin EVitamin E | +44.1% |
| Contains more Vitamin B1Vitamin B1 | +133.7% |
| Contains more Vitamin B2Vitamin B2 | +1121.4% |
| Contains more Vitamin B3Vitamin B3 | +116.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1035.5% |
| Contains more OtherOther | +26.7% |
| Contains more ProteinProtein | +297.3% |
| Contains more FatsFats | +178.6% |
| Contains more WaterWater | +29.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.5% |
| Contains more Mono. FatMonounsaturated fat | +580% |
| Contains more Poly. FatPolyunsaturated fat | +76.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.152mg | 0.597mg | 49% |
| Iron | 0.52mg | 2.79mg | 28% |
| Vitamin B2 | 0.028mg | 0.342mg | 24% |
| Potassium | 670mg | 127mg | 16% |
| Vitamin B6 | 0.228mg | 0.034mg | 15% |
| Fiber | 3.9g | 0.4g | 14% |
| Vitamin C | 12.1mg | 0.9mg | 12% |
| Vitamin B1 | 0.095mg | 0.222mg | 11% |
| Protein | 1.49g | 5.92g | 9% |
| Carbs | 27.48g | 2.42g | 8% |
| Manganese | 0.371mg | 0.186mg | 8% |
| Phosphorus | 49mg | 11mg | 5% |
| Calories | 116kcal | 26kcal | 5% |
| Sodium | 8mg | 98mg | 4% |
| Vitamin B3 | 0.552mg | 1.196mg | 4% |
| Folate | 16µg | 9µg | 2% |
| Choline | 16.2mg | 6.5mg | 2% |
| Vitamin E | 0.34mg | 0.49mg | 1% |
| Fats | 0.14g | 0.39g | 0% |
| Net carbs | 23.58g | 2.02g | N/A |
| Magnesium | 18mg | 19mg | 0% |
| Calcium | 14mg | 12mg | 0% |
| Sugar | 0.49g | 0.3g | N/A |
| Zinc | 0.2mg | 0.2mg | 0% |
| Vitamin A | 6µg | 3µg | 0% |
| Selenium | 0.7µg | 0.7µg | 0% |
| Vitamin B5 | 0.311mg | 0.325mg | 0% |
| Vitamin K | 2.3µg | 2.5µg | 0% |
| Saturated fat | 0.029g | 0.135g | 0% |
| Monounsaturated fat | 0.005g | 0.034g | 0% |
| Polyunsaturated fat | 0.06g | 0.106g | 0% |
| Tryptophan | 0.012mg | 0.096mg | 0% |
| Threonine | 0.052mg | 0.306mg | 0% |
| Isoleucine | 0.05mg | 0.331mg | 0% |
| Leucine | 0.094mg | 0.509mg | 0% |
| Lysine | 0.058mg | 0.312mg | 0% |
| Methionine | 0.02mg | 0.118mg | 0% |
| Phenylalanine | 0.069mg | 0.286mg | 0% |
| Valine | 0.06mg | 0.362mg | 0% |
| Histidine | 0.033mg | 0.112mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
14%
17%
Minerals Daily Need Coverage Score
23%
38%
Comparison summary
Which food contains less Sodium?
Yam contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.106g)
Which food is lower in Sugar?
Spirulina is lower in Sugar (difference - 0.19g)
Which food is lower in glycemic index?
Spirulina is lower in glycemic index (difference - 51)
Which food is cheaper?
Spirulina is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.