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  6. Spirulina vs. Broccoli

Spirulina vs. Broccoli — In-Depth Nutrition Comparison

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What are the main differences between Spirulina and Broccoli?

  • Spirulina is richer in Copper, Iron, Vitamin B2, and Vitamin B1, yet Broccoli is richer in Vitamin C, Vitamin K, Folate, Vitamin B6, Fiber, and Phosphorus.
  • Broccoli's daily need coverage for Vitamin C is 98% higher.
  • Spirulina has 12 times more Copper than Broccoli. Spirulina has 0.597mg of Copper, while Broccoli has 0.049mg.

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

Infographic

Spirulina vs Broccoli 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.
Spirulina
Spirulina
2
:
8
Broccoli
Broccoli
Contains more Iron +282.2%
Contains more Copper +1118.4%
Contains more Calcium +291.7%
Contains more Magnesium +10.5%
Contains more Phosphorus +500%
Contains more Potassium +148.8%
Contains less Sodium -66.3%
Contains more Zinc +105%
Contains more Manganese +12.9%
Contains more Selenium +257.1%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Iron +282.2%
Contains more Copper +1118.4%
Contains more Calcium +291.7%
Contains more Magnesium +10.5%
Contains more Phosphorus +500%
Contains more Potassium +148.8%
Contains less Sodium -66.3%
Contains more Zinc +105%
Contains more Manganese +12.9%
Contains more Selenium +257.1%

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.
Spirulina
Spirulina
3
:
7
Broccoli
Broccoli
Contains more Vitamin B1 +212.7%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +87.2%
Contains more Vitamin A +1012.5%
Contains more Vitamin E +59.2%
Contains more Vitamin C +9811.1%
Contains more Vitamin B5 +76.3%
Contains more Vitamin B6 +414.7%
Contains more Folate +600%
Contains more Vitamin K +3964%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin B1 +212.7%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +87.2%
Contains more Vitamin A +1012.5%
Contains more Vitamin E +59.2%
Contains more Vitamin C +9811.1%
Contains more Vitamin B5 +76.3%
Contains more Vitamin B6 +414.7%
Contains more Folate +600%
Contains more Vitamin K +3964%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
3
:
2
Broccoli
Broccoli
Contains more Protein +109.9%
Contains more Carbs +174.4%
Contains more Other +45%
Equal in Fats - 0.37
Equal in Water - 89.3
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +109.9%
Contains more Carbs +174.4%
Contains more Other +45%
Equal in Fats - 0.37
Equal in Water - 89.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +209.1%
Contains more Polyunsaturated fat +178.9%
Contains less Saturated Fat -71.1%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +209.1%
Contains more Polyunsaturated fat +178.9%
Contains less Saturated Fat -71.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spirulina Broccoli
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 Spirulina Broccoli Opinion
Net carbs 2.02g 4.04g Broccoli
Protein 5.92g 2.82g Spirulina
Fats 0.39g 0.37g Spirulina
Carbs 2.42g 6.64g Broccoli
Calories 26kcal 34kcal Broccoli
Fructose 0.68g Broccoli
Sugar 0.3g 1.7g Spirulina
Fiber 0.4g 2.6g Broccoli
Calcium 12mg 47mg Broccoli
Iron 2.79mg 0.73mg Spirulina
Magnesium 19mg 21mg Broccoli
Phosphorus 11mg 66mg Broccoli
Potassium 127mg 316mg Broccoli
Sodium 98mg 33mg Broccoli
Zinc 0.2mg 0.41mg Broccoli
Copper 0.597mg 0.049mg Spirulina
Manganese 0.186mg 0.21mg Broccoli
Selenium 0.7µg 2.5µg Broccoli
Vitamin A 56IU 623IU Broccoli
Vitamin A RAE 3µg 31µg Broccoli
Vitamin E 0.49mg 0.78mg Broccoli
Vitamin C 0.9mg 89.2mg Broccoli
Vitamin B1 0.222mg 0.071mg Spirulina
Vitamin B2 0.342mg 0.117mg Spirulina
Vitamin B3 1.196mg 0.639mg Spirulina
Vitamin B5 0.325mg 0.573mg Broccoli
Vitamin B6 0.034mg 0.175mg Broccoli
Folate 9µg 63µg Broccoli
Vitamin K 2.5µg 101.6µg Broccoli
Tryptophan 0.096mg 0.033mg Spirulina
Threonine 0.306mg 0.088mg Spirulina
Isoleucine 0.331mg 0.079mg Spirulina
Leucine 0.509mg 0.129mg Spirulina
Lysine 0.312mg 0.135mg Spirulina
Methionine 0.118mg 0.038mg Spirulina
Phenylalanine 0.286mg 0.117mg Spirulina
Valine 0.362mg 0.125mg Spirulina
Histidine 0.112mg 0.059mg Spirulina
Saturated Fat 0.135g 0.039g Broccoli
Monounsaturated Fat 0.034g 0.011g Spirulina
Polyunsaturated fat 0.106g 0.038g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Broccoli
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Spirulina
65%
Broccoli
Minerals Daily Need Coverage Score
38%
Spirulina
19%
Broccoli

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.