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  6. Vegetable vs. Spirulina

Vegetable vs. Spirulina — In-Depth Nutrition Comparison

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Significant differences between vegetable and spirulina

  • Vegetable has more vitamin A, vitamin K, fiber, manganese, and phosphorus; however, spirulina is richer in copper, iron, vitamin B2, and vitamin B1.
  • Vegetable covers your daily vitamin A needs 84% more than spirulina.
  • Spirulina has 11 times less fiber than vegetable. Vegetable has 4.4g of fiber, while spirulina has 0.4g.

Specific food types used in this comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Seaweed, spirulina, raw.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 +15.8%
Contains more CalciumCalcium +108.3%
Contains more PotassiumPotassium +33.1%
Contains more ZincZinc +145%
Contains more PhosphorusPhosphorus +363.6%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +103.8%
Contains more IronIron +240.2%
Contains more CopperCopper +619.3%
Contains more SeleniumSelenium +133.3%

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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
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 +255.6%
Contains more Vitamin AVitamin A +7033.3%
Contains more Vitamin B6Vitamin B6 +117.6%
Contains more Vitamin KVitamin K +840%
Contains more FolateFolate +111.1%
Contains more Vitamin EVitamin E +28.9%
Contains more Vitamin B1Vitamin B1 +212.7%
Contains more Vitamin B2Vitamin B2 +185%
Contains more Vitamin B3Vitamin B3 +40.5%
Contains more Vitamin B5Vitamin B5 +115.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable Spirulina DV% diff.
Copper 0.083mg 0.597mg 57%
Iron 0.82mg 2.79mg 25%
Vitamin A 214µg 3µg 23%
Vitamin K 23.5µg 2.5µg 18%
Vitamin B2 0.12mg 0.342mg 17%
Fiber 4.4g 0.4g 16%
Vitamin B1 0.071mg 0.222mg 13%
Manganese 0.379mg 0.186mg 8%
Protein 2.86g 5.92g 6%
Phosphorus 51mg 11mg 6%
Carbs 13.09g 2.42g 4%
Vitamin C 3.2mg 0.9mg 3%
Zinc 0.49mg 0.2mg 3%
Sodium 35mg 98mg 3%
Vitamin B5 0.151mg 0.325mg 3%
Vitamin B6 0.074mg 0.034mg 3%
Folate 19µg 9µg 3%
Choline 24.1mg 6.5mg 3%
Calories 65kcal 26kcal 2%
Vitamin B3 0.851mg 1.196mg 2%
Magnesium 22mg 19mg 1%
Calcium 25mg 12mg 1%
Potassium 169mg 127mg 1%
Vitamin E 0.38mg 0.49mg 1%
Selenium 0.3µg 0.7µg 1%
Protein per 100 calories 4.4g 23g N/A
Calories per 10 g protein 227kcal 44kcal N/A
Weight per 100 calories 154g 385g N/A
Fats 0.15g 0.39g 0%
Net carbs 8.69g 2.02g N/A
Sugar 3.12g 0.3g N/A
Saturated fat 0.031g 0.135g 0%
Monounsaturated fat 0.01g 0.034g 0%
Polyunsaturated fat 0.072g 0.106g 0%
Tryptophan 0.029mg 0.096mg 0%
Threonine 0.115mg 0.306mg 0%
Isoleucine 0.139mg 0.331mg 0%
Leucine 0.19mg 0.509mg 0%
Lysine 0.17mg 0.312mg 0%
Methionine 0.034mg 0.118mg 0%
Phenylalanine 0.12mg 0.286mg 0%
Valine 0.149mg 0.362mg 0%
Histidine 0.073mg 0.112mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +440.9%
Contains more OtherOther +11.7%
Contains more ProteinProtein +107%
Contains more FatsFats +160%
~equal in Water ~90.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -77%
Contains more Mono. FatMonounsaturated fat +240%
Contains more Poly. FatPolyunsaturated fat +47.2%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.