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  6. Potato vs. Spirulina

Potato vs. Spirulina — In-Depth Nutrition Comparison

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Significant differences between potatoes and spirulina

  • Potatoes have more vitamin B6, potassium, vitamin C, phosphorus, and fiber; however, spirulina is richer in copper, vitamin B2, iron, and vitamin B1.
  • Spirulina covers your daily copper needs 53% more than potatoes.
  • Spirulina has 11 times less vitamin C than potatoes. Potatoes have 9.6mg of vitamin C, while spirulina has 0.9mg.

Specific food types used in this comparison are Potatoes, baked, flesh, and skin, without salt and Seaweed, spirulina, raw.

Infographic

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.
Potato
Potato
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
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 +47.4%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +321.3%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +536.4%
Contains less SodiumSodium -89.8%
Contains more ManganeseManganese +17.7%
Contains more IronIron +158.3%
Contains more CopperCopper +405.9%
Contains more SeleniumSelenium +75%

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.
Potato
Potato
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 0.33% 0.8% 16% 11% 26% 23% 72% 0% 5% 21%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 1% 9.8% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8%
Contains more Vitamin CVitamin C +966.7%
Contains more Vitamin B3Vitamin B3 +17.9%
Contains more Vitamin B5Vitamin B5 +15.7%
Contains more Vitamin B6Vitamin B6 +814.7%
Contains more FolateFolate +211.1%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +1125%
Contains more Vitamin B1Vitamin B1 +246.9%
Contains more Vitamin B2Vitamin B2 +612.5%
Contains more Vitamin KVitamin K +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato Spirulina DV% diff.
Copper 0.118mg 0.597mg 53%
Vitamin B2 0.048mg 0.342mg 23%
Iron 1.08mg 2.79mg 21%
Vitamin B6 0.311mg 0.034mg 21%
Vitamin B1 0.064mg 0.222mg 13%
Potassium 535mg 127mg 12%
Vitamin C 9.6mg 0.9mg 10%
Phosphorus 70mg 11mg 8%
Protein 2.5g 5.92g 7%
Fiber 2.2g 0.4g 7%
Starch 17.27g 7%
Carbs 21.15g 2.42g 6%
Folate 28µg 9µg 5%
Sodium 10mg 98mg 4%
Calories 93kcal 26kcal 3%
Vitamin E 0.04mg 0.49mg 3%
Magnesium 28mg 19mg 2%
Choline 14.8mg 6.5mg 2%
Zinc 0.36mg 0.2mg 1%
Manganese 0.219mg 0.186mg 1%
Selenium 0.4µg 0.7µg 1%
Vitamin B3 1.41mg 1.196mg 1%
Vitamin B5 0.376mg 0.325mg 1%
Protein per 100 calories 2.7g 23g N/A
Calories per 10 g protein 372kcal 44kcal N/A
Weight per 100 calories 108g 385g N/A
Fats 0.13g 0.39g 0%
Net carbs 18.95g 2.02g N/A
Calcium 15mg 12mg 0%
Sugar 1.18g 0.3g N/A
Vitamin A 1µg 3µg 0%
Vitamin K 2µg 2.5µg 0%
Saturated fat 0.034g 0.135g 0%
Monounsaturated fat 0.003g 0.034g 0%
Polyunsaturated fat 0.057g 0.106g 0%
Tryptophan 0.025mg 0.096mg 0%
Threonine 0.081mg 0.306mg 0%
Isoleucine 0.08mg 0.331mg 0%
Leucine 0.119mg 0.509mg 0%
Lysine 0.13mg 0.312mg 0%
Methionine 0.038mg 0.118mg 0%
Phenylalanine 0.099mg 0.286mg 0%
Valine 0.125mg 0.362mg 0%
Histidine 0.042mg 0.112mg 0%
Fructose 0.34g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 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 +774%
Contains more OtherOther +121.7%
Contains more ProteinProtein +136.8%
Contains more FatsFats +200%
Contains more WaterWater +21.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 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 -74.8%
Contains more Mono. FatMonounsaturated fat +1033.3%
Contains more Poly. FatPolyunsaturated fat +86%

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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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.