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  6. Spirulina vs. Egg

Spirulina vs. Egg — In-Depth Nutrition Comparison

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A recap on differences between Spirulina and Egg

  • Spirulina is higher in Iron, yet Egg is higher in Copper, Selenium, Choline, Vitamin B12, Phosphorus, Vitamin B5, and Vitamin A RAE.
  • Egg covers your daily Copper needs 156% more than Spirulina.
  • Spirulina contains 2 times more Iron than Egg. While Spirulina contains 2.79mg of Iron, Egg contains only 1.19mg.
  • The amount of Saturated Fat in Spirulina is lower.

Food varieties used in this article are Seaweed, spirulina, raw and Egg, whole, cooked, hard-boiled.

Infographic

Spirulina vs Egg 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
5
:
5
Egg
Egg
Contains more Iron +134.5%
Contains more Magnesium +90%
Contains less Sodium -21%
Contains more Manganese +615.4%
Contains more Calcium +316.7%
Contains more Phosphorus +1463.6%
Contains more Zinc +425%
Contains more Copper +235%
Contains more Selenium +4300%
Equal in Potassium - 126
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Iron +134.5%
Contains more Magnesium +90%
Contains less Sodium -21%
Contains more Manganese +615.4%
Contains more Calcium +316.7%
Contains more Phosphorus +1463.6%
Contains more Zinc +425%
Contains more Copper +235%
Contains more Selenium +4300%
Equal in Potassium - 126

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
4
:
8
Egg
Egg
Contains more Vitamin C +∞%
Contains more Vitamin B1 +236.4%
Contains more Vitamin B3 +1768.8%
Contains more Vitamin K +733.3%
Contains more Vitamin A +828.6%
Contains more Vitamin E +110.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +330.2%
Contains more Vitamin B6 +255.9%
Contains more Folate +388.9%
Contains more Vitamin B12 +∞%
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%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +236.4%
Contains more Vitamin B3 +1768.8%
Contains more Vitamin K +733.3%
Contains more Vitamin A +828.6%
Contains more Vitamin E +110.2%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +330.2%
Contains more Vitamin B6 +255.9%
Contains more Folate +388.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
2
:
3
Egg
Egg
Contains more Carbs +116.1%
Contains more Water +21.5%
Contains more Protein +112.5%
Contains more Fats +2620.5%
Contains more Other +78.3%
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Carbs +116.1%
Contains more Water +21.5%
Contains more Protein +112.5%
Contains more Fats +2620.5%
Contains more Other +78.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
1
:
2
Egg
Egg
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +11891.2%
Contains more Polyunsaturated fat +1234%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +11891.2%
Contains more Polyunsaturated fat +1234%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Egg Opinion
Net carbs 2.02g 1.12g Spirulina
Protein 5.92g 12.58g Egg
Fats 0.39g 10.61g Egg
Carbs 2.42g 1.12g Spirulina
Calories 26kcal 155kcal Egg
Sugar 0.3g 1.12g Spirulina
Fiber 0.4g 0g Spirulina
Calcium 12mg 50mg Egg
Iron 2.79mg 1.19mg Spirulina
Magnesium 19mg 10mg Spirulina
Phosphorus 11mg 172mg Egg
Potassium 127mg 126mg Spirulina
Sodium 98mg 124mg Spirulina
Zinc 0.2mg 1.05mg Egg
Copper 0.597mg 2mg Egg
Manganese 0.186mg 0.026mg Spirulina
Selenium 0.7µg 30.8µg Egg
Vitamin A 56IU 520IU Egg
Vitamin A RAE 3µg 149µg Egg
Vitamin E 0.49mg 1.03mg Egg
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin C 0.9mg 0mg Spirulina
Vitamin B1 0.222mg 0.066mg Spirulina
Vitamin B2 0.342mg 0.513mg Egg
Vitamin B3 1.196mg 0.064mg Spirulina
Vitamin B5 0.325mg 1.398mg Egg
Vitamin B6 0.034mg 0.121mg Egg
Folate 9µg 44µg Egg
Vitamin B12 0µg 1.11µg Egg
Vitamin K 2.5µg 0.3µg Spirulina
Tryptophan 0.096mg 0.153mg Egg
Threonine 0.306mg 0.604mg Egg
Isoleucine 0.331mg 0.686mg Egg
Leucine 0.509mg 1.075mg Egg
Lysine 0.312mg 0.904mg Egg
Methionine 0.118mg 0.392mg Egg
Phenylalanine 0.286mg 0.668mg Egg
Valine 0.362mg 0.767mg Egg
Histidine 0.112mg 0.298mg Egg
Cholesterol 0mg 373mg Spirulina
Saturated Fat 0.135g 3.267g Spirulina
Omega-3 - DHA 0.038g Egg
Omega-3 - EPA 0.005g Egg
Monounsaturated Fat 0.034g 4.077g Egg
Polyunsaturated fat 0.106g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Egg
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
45%
Egg
Minerals Daily Need Coverage Score
38%
Spirulina
103%
Egg

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Spirulina
Spirulina contains less Sodium (difference - 26mg)
Which food is lower in Cholesterol?
Spirulina
Spirulina is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Spirulina
Spirulina is lower in Saturated Fat (difference - 3.132g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 0)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $1)
Which food is richer in vitamins?
Egg
Egg is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.