Spinach vs. Spirulina — In-Depth Nutrition Comparison
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The main differences between spinach and spirulina
- Spinach is richer in vitamin K, vitamin A, folate, manganese, magnesium, vitamin B6, calcium, and vitamin E, yet spirulina is richer in copper and vitamin B1.
- Daily need coverage for vitamin K for spinach is 409% higher.
- Spinach contains 187 times more vitamin A than spirulina. Spinach contains 10481 IU of vitamin A, while spirulina contains 56 IU.
Food types used in this article are Spinach, 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 MagnesiumMagnesium | +357.9% |
| Contains more CalciumCalcium | +1033.3% |
| Contains more PotassiumPotassium | +266.9% |
| Contains more IronIron | +28% |
| Contains more ZincZinc | +280% |
| Contains more PhosphorusPhosphorus | +409.1% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +402.7% |
| Contains more SeleniumSelenium | +114.3% |
| Contains more CopperCopper | +243.1% |
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 | +988.9% |
| Contains more Vitamin AVitamin A | +17366.7% |
| Contains more Vitamin EVitamin E | +324.5% |
| Contains more Vitamin B6Vitamin B6 | +611.8% |
| Contains more Vitamin KVitamin K | +19644% |
| Contains more FolateFolate | +1522.2% |
| Contains more CholineCholine | +203.1% |
| Contains more Vitamin B1Vitamin B1 | +133.7% |
| Contains more Vitamin B2Vitamin B2 | +44.9% |
| Contains more Vitamin B3Vitamin B3 | +144.1% |
| Contains more Vitamin B5Vitamin B5 | +124.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 493.6µg | 2.5µg | 409% |
| Vitamin A | 524µg | 3µg | 58% |
| Copper | 0.174mg | 0.597mg | 47% |
| Folate | 146µg | 9µg | 34% |
| Manganese | 0.935mg | 0.186mg | 33% |
| Magnesium | 87mg | 19mg | 16% |
| Vitamin B6 | 0.242mg | 0.034mg | 16% |
| Calcium | 136mg | 12mg | 12% |
| Vitamin B1 | 0.095mg | 0.222mg | 11% |
| Vitamin E | 2.08mg | 0.49mg | 11% |
| Vitamin C | 9.8mg | 0.9mg | 10% |
| Potassium | 466mg | 127mg | 10% |
| Iron | 3.57mg | 2.79mg | 10% |
| Vitamin B2 | 0.236mg | 0.342mg | 8% |
| Fiber | 2.4g | 0.4g | 8% |
| Phosphorus | 56mg | 11mg | 6% |
| Protein | 2.97g | 5.92g | 6% |
| Zinc | 0.76mg | 0.2mg | 5% |
| Vitamin B5 | 0.145mg | 0.325mg | 4% |
| Vitamin B3 | 0.49mg | 1.196mg | 4% |
| Choline | 19.7mg | 6.5mg | 2% |
| Sodium | 70mg | 98mg | 1% |
| Selenium | 1.5µg | 0.7µg | 1% |
| Calories | 23kcal | 26kcal | 0% |
| Fats | 0.26g | 0.39g | 0% |
| Carbs | 3.75g | 2.42g | 0% |
| Net carbs | 1.35g | 2.02g | N/A |
| Sugar | 0.43g | 0.3g | N/A |
| Saturated fat | 0.043g | 0.135g | 0% |
| Monounsaturated fat | 0.006g | 0.034g | 0% |
| Polyunsaturated fat | 0.109g | 0.106g | 0% |
| Tryptophan | 0.04mg | 0.096mg | 0% |
| Threonine | 0.127mg | 0.306mg | 0% |
| Isoleucine | 0.152mg | 0.331mg | 0% |
| Leucine | 0.231mg | 0.509mg | 0% |
| Lysine | 0.182mg | 0.312mg | 0% |
| Methionine | 0.055mg | 0.118mg | 0% |
| Phenylalanine | 0.134mg | 0.286mg | 0% |
| Valine | 0.168mg | 0.362mg | 0% |
| Histidine | 0.066mg | 0.112mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +55% |
| Contains more OtherOther | +201.7% |
| Contains more ProteinProtein | +99.3% |
| Contains more FatsFats | +50% |
~equal in
Water
~90.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -68.1% |
| Contains more Mono. FatMonounsaturated fat | +466.7% |
~equal in
Polyunsaturated fat
~0.106g
