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Broccoli vs. Spirulina — In-Depth Nutrition Comparison

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What are the main differences between broccoli and spirulina?

  • Broccoli is richer in vitamin C, vitamin K, folate, vitamin B6, fiber, and phosphorus, yet spirulina is richer in copper, iron, vitamin B2, and vitamin B1.
  • Broccoli's daily need coverage for vitamin C is 98% higher.
  • Broccoli has 41 times more vitamin K than spirulina. Broccoli has 101.6µg of vitamin K, while spirulina has 2.5µg.

We used Broccoli, raw and Seaweed, spirulina, raw types in this comparison.

Infographic

Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 +148.8%
Contains more ZincZinc +105%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -66.3%
Contains more ManganeseManganese +12.9%
Contains more SeleniumSelenium +257.1%
Contains more IronIron +282.2%
Contains more CopperCopper +1118.4%
~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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 3% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
Contains more Vitamin CVitamin C +9811.1%
Contains more Vitamin AVitamin A +933.3%
Contains more Vitamin EVitamin E +59.2%
Contains more Vitamin B5Vitamin B5 +76.3%
Contains more Vitamin B6Vitamin B6 +414.7%
Contains more Vitamin KVitamin K +3964%
Contains more FolateFolate +600%
Contains more CholineCholine +187.7%
Contains more Vitamin B1Vitamin B1 +212.7%
Contains more Vitamin B2Vitamin B2 +192.3%
Contains more Vitamin B3Vitamin B3 +87.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +174.4%
Contains more OtherOther +45%
Contains more ProteinProtein +109.9%
~equal in Fats ~0.39g
~equal in Water ~90.67g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 -71.1%
Contains more Mono. FatMonounsaturated fat +209.1%
Contains more Poly. FatPolyunsaturated fat +178.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Spirulina
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broccoli Spirulina DV% diff.
Vitamin C 89.2mg 0.9mg 98%
Vitamin K 101.6µg 2.5µg 83%
Copper 0.049mg 0.597mg 61%
Iron 0.73mg 2.79mg 26%
Vitamin B2 0.117mg 0.342mg 17%
Folate 63µg 9µg 14%
Vitamin B1 0.071mg 0.222mg 13%
Vitamin B6 0.175mg 0.034mg 11%
Fiber 2.6g 0.4g 9%
Phosphorus 66mg 11mg 8%
Protein 2.82g 5.92g 6%
Potassium 316mg 127mg 6%
Vitamin B5 0.573mg 0.325mg 5%
Calcium 47mg 12mg 4%
Sodium 33mg 98mg 3%
Vitamin A 31µg 3µg 3%
Vitamin B3 0.639mg 1.196mg 3%
Selenium 2.5µg 0.7µg 3%
Zinc 0.41mg 0.2mg 2%
Choline 18.7mg 6.5mg 2%
Vitamin E 0.78mg 0.49mg 2%
Fructose 0.68g 1%
Manganese 0.21mg 0.186mg 1%
Carbs 6.64g 2.42g 1%
Calories 34kcal 26kcal 0%
Fats 0.37g 0.39g 0%
Net carbs 4.04g 2.02g N/A
Magnesium 21mg 19mg 0%
Sugar 1.7g 0.3g N/A
Saturated fat 0.039g 0.135g 0%
Monounsaturated fat 0.011g 0.034g 0%
Polyunsaturated fat 0.038g 0.106g 0%
Tryptophan 0.033mg 0.096mg 0%
Threonine 0.088mg 0.306mg 0%
Isoleucine 0.079mg 0.331mg 0%
Leucine 0.129mg 0.509mg 0%
Lysine 0.135mg 0.312mg 0%
Methionine 0.038mg 0.118mg 0%
Phenylalanine 0.117mg 0.286mg 0%
Valine 0.125mg 0.362mg 0%
Histidine 0.059mg 0.112mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Spirulina
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
59%
Broccoli
17%
Spirulina
Minerals Daily Need Coverage Score
19%
Broccoli
38%
Spirulina

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 1.4g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 32)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.4)
Which food contains less Sodium?
Broccoli
Broccoli contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 0.096g)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.