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  6. Spirulina vs. Seaweed

Spirulina vs. Seaweed — In-Depth Nutrition Comparison

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Differences between Spirulina and Seaweed

  • Spirulina has more Copper, Vitamin B2, and Vitamin B1, while Seaweed has more Vitamin K, Folate, Magnesium, Calcium, Zinc, and Vitamin B5.
  • Seaweed's daily need coverage for Vitamin K is 53% higher.
  • Seaweed contains 5 times less Copper than Spirulina. Spirulina contains 0.597mg of Copper, while Seaweed contains 0.13mg.
  • The amount of Sodium in Spirulina is lower.

The food types used in this comparison are Seaweed, spirulina, raw and Seaweed, kelp, raw.

Infographic

Spirulina vs Seaweed 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
3
:
6
Seaweed
Seaweed
Contains more Potassium +42.7%
Contains less Sodium -57.9%
Contains more Copper +359.2%
Contains more Calcium +1300%
Contains more Magnesium +536.8%
Contains more Phosphorus +281.8%
Contains more Zinc +515%
Equal in Iron - 2.85
Equal in Manganese - 0.2
Equal in Selenium - 0.7
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Potassium +42.7%
Contains less Sodium -57.9%
Contains more Copper +359.2%
Contains more Calcium +1300%
Contains more Magnesium +536.8%
Contains more Phosphorus +281.8%
Contains more Zinc +515%
Equal in Iron - 2.85
Equal in Manganese - 0.2
Equal in Selenium - 0.7

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
:
6
Seaweed
Seaweed
Contains more Vitamin B1 +344%
Contains more Vitamin B2 +128%
Contains more Vitamin B3 +154.5%
Contains more Vitamin B6 +1600%
Contains more Vitamin A +107.1%
Contains more Vitamin E +77.6%
Contains more Vitamin C +233.3%
Contains more Vitamin B5 +97.5%
Contains more Folate +1900%
Contains more Vitamin K +2540%
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%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin B1 +344%
Contains more Vitamin B2 +128%
Contains more Vitamin B3 +154.5%
Contains more Vitamin B6 +1600%
Contains more Vitamin A +107.1%
Contains more Vitamin E +77.6%
Contains more Vitamin C +233.3%
Contains more Vitamin B5 +97.5%
Contains more Folate +1900%
Contains more Vitamin K +2540%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
2
:
3
Seaweed
Seaweed
Contains more Protein +252.4%
Contains more Water +11.1%
Contains more Fats +43.6%
Contains more Carbs +295.5%
Contains more Other +1001.7%
Equal in Water - 81.58
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Protein +252.4%
Contains more Water +11.1%
Contains more Fats +43.6%
Contains more Carbs +295.5%
Contains more Other +1001.7%
Equal in Water - 81.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -45.3%
Contains more Polyunsaturated fat +125.5%
Contains more Monounsaturated Fat +188.2%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -45.3%
Contains more Polyunsaturated fat +125.5%
Contains more Monounsaturated Fat +188.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Seaweed Opinion
Net carbs 2.02g 8.27g Seaweed
Protein 5.92g 1.68g Spirulina
Fats 0.39g 0.56g Seaweed
Carbs 2.42g 9.57g Seaweed
Calories 26kcal 43kcal Seaweed
Sugar 0.3g 0.6g Spirulina
Fiber 0.4g 1.3g Seaweed
Calcium 12mg 168mg Seaweed
Iron 2.79mg 2.85mg Seaweed
Magnesium 19mg 121mg Seaweed
Phosphorus 11mg 42mg Seaweed
Potassium 127mg 89mg Spirulina
Sodium 98mg 233mg Spirulina
Zinc 0.2mg 1.23mg Seaweed
Copper 0.597mg 0.13mg Spirulina
Manganese 0.186mg 0.2mg Seaweed
Selenium 0.7µg 0.7µg
Vitamin A 56IU 116IU Seaweed
Vitamin A RAE 3µg 6µg Seaweed
Vitamin E 0.49mg 0.87mg Seaweed
Vitamin C 0.9mg 3mg Seaweed
Vitamin B1 0.222mg 0.05mg Spirulina
Vitamin B2 0.342mg 0.15mg Spirulina
Vitamin B3 1.196mg 0.47mg Spirulina
Vitamin B5 0.325mg 0.642mg Seaweed
Vitamin B6 0.034mg 0.002mg Spirulina
Folate 9µg 180µg Seaweed
Vitamin K 2.5µg 66µg Seaweed
Tryptophan 0.096mg 0.048mg Spirulina
Threonine 0.306mg 0.055mg Spirulina
Isoleucine 0.331mg 0.076mg Spirulina
Leucine 0.509mg 0.083mg Spirulina
Lysine 0.312mg 0.082mg Spirulina
Methionine 0.118mg 0.025mg Spirulina
Phenylalanine 0.286mg 0.043mg Spirulina
Valine 0.362mg 0.072mg Spirulina
Histidine 0.112mg 0.024mg Spirulina
Saturated Fat 0.135g 0.247g Spirulina
Omega-3 - EPA 0.004g Seaweed
Monounsaturated Fat 0.034g 0.098g Seaweed
Polyunsaturated fat 0.106g 0.047g Spirulina

Which food is preferable for your diet?

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

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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
36%
Seaweed
Minerals Daily Need Coverage Score
38%
Spirulina
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Spirulina
Spirulina contains less Sodium (difference - 135mg)
Which food is lower in Saturated Fat?
Spirulina
Spirulina is lower in Saturated Fat (difference - 0.112g)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.