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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +42.7%
Contains more CopperCopper +359.2%
Contains less SodiumSodium -57.9%
Contains more MagnesiumMagnesium +536.8%
Contains more CalciumCalcium +1300%
Contains more ZincZinc +515%
Contains more PhosphorusPhosphorus +281.8%
~equal in Iron ~2.85mg
~equal in Manganese ~0.2mg
~equal in Selenium ~0.7µg

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 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%
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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin B1Vitamin B1 +344%
Contains more Vitamin B2Vitamin B2 +128%
Contains more Vitamin B3Vitamin B3 +154.5%
Contains more Vitamin B6Vitamin B6 +1600%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +77.6%
Contains more Vitamin B5Vitamin B5 +97.5%
Contains more Vitamin KVitamin K +2540%
Contains more FolateFolate +1900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spirulina Seaweed DV% diff.
Vitamin K 2.5µg 66µg 53%
Copper 0.597mg 0.13mg 52%
Folate 9µg 180µg 43%
Magnesium 19mg 121mg 24%
Calcium 12mg 168mg 16%
Vitamin B2 0.342mg 0.15mg 15%
Vitamin B1 0.222mg 0.05mg 14%
Zinc 0.2mg 1.23mg 9%
Protein 5.92g 1.68g 8%
Sodium 98mg 233mg 6%
Vitamin B5 0.325mg 0.642mg 6%
Vitamin B3 1.196mg 0.47mg 5%
Fiber 0.4g 1.3g 4%
Phosphorus 11mg 42mg 4%
Vitamin E 0.49mg 0.87mg 3%
Vitamin C 0.9mg 3mg 2%
Carbs 2.42g 9.57g 2%
Vitamin B6 0.034mg 0.002mg 2%
Calories 26kcal 43kcal 1%
Potassium 127mg 89mg 1%
Iron 2.79mg 2.85mg 1%
Manganese 0.186mg 0.2mg 1%
Choline 6.5mg 12.8mg 1%
Saturated fat 0.135g 0.247g 1%
Protein per 100 calories 23g 3.9g N/A
Calories per 10 g protein 44kcal 256kcal N/A
Weight per 100 calories 385g 233g N/A
Fats 0.39g 0.56g 0%
Net carbs 2.02g 8.27g N/A
Sugar 0.3g 0.6g N/A
Vitamin A 3µg 6µg 0%
Selenium 0.7µg 0.7µg 0%
Monounsaturated fat 0.034g 0.098g 0%
Polyunsaturated fat 0.106g 0.047g 0%
Tryptophan 0.096mg 0.048mg 0%
Threonine 0.306mg 0.055mg 0%
Isoleucine 0.331mg 0.076mg 0%
Leucine 0.509mg 0.083mg 0%
Lysine 0.312mg 0.082mg 0%
Methionine 0.118mg 0.025mg 0%
Phenylalanine 0.286mg 0.043mg 0%
Valine 0.362mg 0.072mg 0%
Histidine 0.112mg 0.024mg 0%
Omega-3 - EPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
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 ProteinProtein +252.4%
Contains more FatsFats +43.6%
Contains more CarbsCarbs +295.5%
Contains more OtherOther +1001.7%
~equal in Water ~81.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -45.3%
Contains more Poly. FatPolyunsaturated fat +125.5%
Contains more Mono. FatMonounsaturated fat +188.2%

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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. 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.