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  6. Zucchini vs. Spirulina

Zucchini vs. Spirulina — In-Depth Nutrition Comparison

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Summary of differences between zucchini and spirulina

  • Zucchini has more vitamin C and vitamin B6; however, spirulina is higher in copper, iron, vitamin B2, vitamin B1, and protein.
  • Spirulina covers your daily need for copper 60% more than zucchini.
  • Zucchini has 20 times more vitamin C than spirulina. While zucchini has 17.9mg of vitamin C, spirulina has only 0.9mg.

These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Seaweed, spirulina, raw.

Infographic

Zucchini vs Spirulina infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
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 +33.3%
Contains more PotassiumPotassium +105.5%
Contains more ZincZinc +60%
Contains more PhosphorusPhosphorus +245.5%
Contains less SodiumSodium -91.8%
Contains more IronIron +654.1%
Contains more CopperCopper +1026.4%
Contains more SeleniumSelenium +250%
~equal in Magnesium ~19mg
~equal in Manganese ~0.186mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 60% 0% 3.3% 2.4% 11% 22% 8.5% 12% 38% 0% 11% 18%
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 +1888.9%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin B6Vitamin B6 +379.4%
Contains more Vitamin KVitamin K +72%
Contains more FolateFolate +166.7%
Contains more Vitamin EVitamin E +308.3%
Contains more Vitamin B1Vitamin B1 +393.3%
Contains more Vitamin B2Vitamin B2 +263.8%
Contains more Vitamin B3Vitamin B3 +165.2%
Contains more Vitamin B5Vitamin B5 +59.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Zucchini Spirulina DV% diff.
Copper 0.053mg 0.597mg 60%
Iron 0.37mg 2.79mg 30%
Vitamin C 17.9mg 0.9mg 19%
Vitamin B2 0.094mg 0.342mg 19%
Vitamin B1 0.045mg 0.222mg 15%
Vitamin B6 0.163mg 0.034mg 10%
Protein 1.21g 5.92g 9%
Vitamin B3 0.451mg 1.196mg 5%
Potassium 261mg 127mg 4%
Phosphorus 38mg 11mg 4%
Sodium 8mg 98mg 4%
Folate 24µg 9µg 4%
Omega-3 (ALA) 0.061g 4%
Fiber 1g 0.4g 2%
Vitamin E 0.12mg 0.49mg 2%
Vitamin B5 0.204mg 0.325mg 2%
Vitamin K 4.3µg 2.5µg 2%
Fructose 1.38g 2%
Zinc 0.32mg 0.2mg 1%
Vitamin A 10µg 3µg 1%
Selenium 0.2µg 0.7µg 1%
Choline 9.5mg 6.5mg 1%
Calories 17kcal 26kcal 0%
Protein per 100 calories 7.1g 23g N/A
Calories per 10 g protein 140kcal 44kcal N/A
Weight per 100 calories 588g 385g N/A
Fats 0.32g 0.39g 0%
Net carbs 2.11g 2.02g N/A
Carbs 3.11g 2.42g 0%
Magnesium 18mg 19mg 0%
Calcium 16mg 12mg 0%
Sugar 2.5g 0.3g N/A
Manganese 0.177mg 0.186mg 0%
Saturated fat 0.084g 0.135g 0%
Monounsaturated fat 0.011g 0.034g 0%
Polyunsaturated fat 0.091g 0.106g 0%
Tryptophan 0.01mg 0.096mg 0%
Threonine 0.029mg 0.306mg 0%
Isoleucine 0.044mg 0.331mg 0%
Leucine 0.071mg 0.509mg 0%
Lysine 0.067mg 0.312mg 0%
Methionine 0.018mg 0.118mg 0%
Phenylalanine 0.043mg 0.286mg 0%
Valine 0.054mg 0.362mg 0%
Histidine 0.026mg 0.112mg 0%
Omega-6 (Linoleic acid) 0.03g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 +28.5%
Contains more ProteinProtein +389.3%
Contains more FatsFats +21.9%
~equal in Water ~90.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 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 -37.8%
Contains more Mono. FatMonounsaturated fat +209.1%
Contains more Poly. FatPolyunsaturated fat +16.5%

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.