Kale vs. Spirulina — In-Depth Nutrition Comparison
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Significant differences between kale and spirulina
- Kale has more vitamin K, vitamin A, vitamin C, manganese, vitamin B6, and fiber; however, spirulina is richer in copper, iron, vitamin B2, and vitamin B1.
- Kale covers your daily vitamin K needs 679% more than spirulina.
- Spirulina has 243 times less vitamin A than kale. Kale has 13621 IU of vitamin A, while spirulina has 56 IU.
Specific food types used in this comparison are Kale, cooked, boiled, drained, without salt and Seaweed, spirulina, raw.
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.
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +79.5% |
| Contains more ZincZinc | +20% |
| Contains more PhosphorusPhosphorus | +154.5% |
| Contains less SodiumSodium | -76.5% |
| Contains more ManganeseManganese | +123.7% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more IronIron | +210% |
| Contains more CopperCopper | +282.7% |
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 | +4455.6% |
| Contains more Vitamin AVitamin A | +22600% |
| Contains more Vitamin EVitamin E | +73.5% |
| Contains more Vitamin B6Vitamin B6 | +305.9% |
| Contains more Vitamin KVitamin K | +32580% |
| Contains more FolateFolate | +44.4% |
| Contains more Vitamin B1Vitamin B1 | +318.9% |
| Contains more Vitamin B2Vitamin B2 | +388.6% |
| Contains more Vitamin B3Vitamin B3 | +139.2% |
| Contains more Vitamin B5Vitamin B5 | +563.3% |
| Contains more CholineCholine | +1525% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 2.5µg | 679% |
| Vitamin A | 681µg | 3µg | 75% |
| Copper | 0.156mg | 0.597mg | 49% |
| Vitamin C | 41mg | 0.9mg | 45% |
| Iron | 0.9mg | 2.79mg | 24% |
| Vitamin B2 | 0.07mg | 0.342mg | 21% |
| Vitamin B1 | 0.053mg | 0.222mg | 14% |
| Manganese | 0.416mg | 0.186mg | 10% |
| Vitamin B6 | 0.138mg | 0.034mg | 8% |
| Protein | 1.9g | 5.92g | 8% |
| Calcium | 72mg | 12mg | 6% |
| Vitamin B5 | 0.049mg | 0.325mg | 6% |
| Fiber | 2g | 0.4g | 6% |
| Vitamin B3 | 0.5mg | 1.196mg | 4% |
| Potassium | 228mg | 127mg | 3% |
| Sodium | 23mg | 98mg | 3% |
| Phosphorus | 28mg | 11mg | 2% |
| Vitamin E | 0.85mg | 0.49mg | 2% |
| Folate | 13µg | 9µg | 1% |
| Carbs | 5.63g | 2.42g | 1% |
| Choline | 0.4mg | 6.5mg | 1% |
| Polyunsaturated fat | 0.193g | 0.106g | 1% |
| Calories | 28kcal | 26kcal | 0% |
| Fats | 0.4g | 0.39g | 0% |
| Net carbs | 3.63g | 2.02g | N/A |
| Magnesium | 18mg | 19mg | 0% |
| Sugar | 1.25g | 0.3g | N/A |
| Zinc | 0.24mg | 0.2mg | 0% |
| Selenium | 0.9µg | 0.7µg | 0% |
| Saturated fat | 0.052g | 0.135g | 0% |
| Monounsaturated fat | 0.03g | 0.034g | 0% |
| Tryptophan | 0.023mg | 0.096mg | 0% |
| Threonine | 0.085mg | 0.306mg | 0% |
| Isoleucine | 0.114mg | 0.331mg | 0% |
| Leucine | 0.133mg | 0.509mg | 0% |
| Lysine | 0.114mg | 0.312mg | 0% |
| Methionine | 0.018mg | 0.118mg | 0% |
| Phenylalanine | 0.097mg | 0.286mg | 0% |
| Valine | 0.104mg | 0.362mg | 0% |
| Histidine | 0.04mg | 0.112mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +132.6% |
| Contains more OtherOther | +45% |
| Contains more ProteinProtein | +211.6% |
~equal in
Fats
~0.39g
~equal in
Water
~90.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.5% |
| Contains more Poly. FatPolyunsaturated fat | +82.1% |
| Contains more Mono. FatMonounsaturated fat | +13.3% |
