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  6. Salsify vs. Spirulina

Salsify vs. Spirulina — In-Depth Nutrition Comparison

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The main differences between salsify and spirulina

  • Salsify is richer in vitamin B6, fiber, and phosphorus, yet spirulina is richer in copper, iron, vitamin B1, vitamin B2, and vitamin B3.
  • Daily need coverage for copper for spirulina is 59% higher.
  • Salsify contains 8 times more fiber than spirulina. Salsify contains 3.1g of fiber, while spirulina contains 0.4g.

Food types used in this article are Salsify, cooked, boiled, drained, without salt and Seaweed, spirulina, raw.

Infographic

Salsify 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 14% 25% 21% 23% 8.2% 24% 2.1% 27% 3.3%
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 CalciumCalcium +291.7%
Contains more PotassiumPotassium +122.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +409.1%
Contains less SodiumSodium -83.7%
Contains more ManganeseManganese +12.9%
Contains more IronIron +407.3%
Contains more CopperCopper +752.9%
Contains more SeleniumSelenium +16.7%
~equal in Magnesium ~19mg

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 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 15% 0% 0% 3.8% 14% 40% 7.4% 17% 50% 0% 0.75% 11%
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 +411.1%
Contains more Vitamin B6Vitamin B6 +541.2%
Contains more FolateFolate +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +157.9%
Contains more Vitamin B1Vitamin B1 +296.4%
Contains more Vitamin B2Vitamin B2 +97.7%
Contains more Vitamin B3Vitamin B3 +205.1%
Contains more Vitamin B5Vitamin B5 +17.8%
Contains more Vitamin KVitamin K +733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Salsify Spirulina DV% diff.
Copper 0.07mg 0.597mg 59%
Iron 0.55mg 2.79mg 28%
Vitamin B1 0.056mg 0.222mg 14%
Vitamin B6 0.218mg 0.034mg 14%
Vitamin B2 0.173mg 0.342mg 13%
Fiber 3.1g 0.4g 11%
Protein 2.73g 5.92g 6%
Phosphorus 56mg 11mg 6%
Potassium 283mg 127mg 5%
Vitamin B3 0.392mg 1.196mg 5%
Vitamin C 4.6mg 0.9mg 4%
Carbs 15.36g 2.42g 4%
Calcium 47mg 12mg 4%
Sodium 16mg 98mg 4%
Choline 25.9mg 6.5mg 4%
Calories 68kcal 26kcal 2%
Vitamin E 0.19mg 0.49mg 2%
Vitamin K 0.3µg 2.5µg 2%
Folate 15µg 9µg 2%
Zinc 0.3mg 0.2mg 1%
Manganese 0.21mg 0.186mg 1%
Vitamin B5 0.276mg 0.325mg 1%
Protein per 100 calories 4g 23g N/A
Calories per 10 g protein 249kcal 44kcal N/A
Weight per 100 calories 147g 385g N/A
Fats 0.17g 0.39g 0%
Net carbs 12.26g 2.02g N/A
Magnesium 18mg 19mg 0%
Sugar 2.9g 0.3g N/A
Vitamin A 0µg 3µg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.041g 0.135g 0%
Monounsaturated fat 0.003g 0.034g 0%
Polyunsaturated fat 0.074g 0.106g 0%
Tryptophan 0.096mg 0%
Threonine 0.306mg 0%
Isoleucine 0.331mg 0%
Leucine 0.509mg 0%
Lysine 0.312mg 0%
Methionine 0.118mg 0%
Phenylalanine 0.286mg 0%
Valine 0.362mg 0%
Histidine 0.112mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 81%
Protein: 2.73 g
Fats: 0.17 g
Carbs: 15.36 g
Water: 81 g
Other: 0.74 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 +534.7%
Contains more OtherOther +23.3%
Contains more ProteinProtein +116.8%
Contains more FatsFats +129.4%
Contains more WaterWater +11.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 3% 63%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.074 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 -69.6%
Contains more Mono. FatMonounsaturated fat +1033.3%
Contains more Poly. FatPolyunsaturated fat +43.2%

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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. Salsify - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169278/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.