Apple vs. Spirulina

Nutrition comparison of Apple and Spirulina


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus spirulina (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and spirulina:

  • Both spirulina and apple are high in dietary fiber.
  • Apple has 93.6 times less saturated fat than spirulina.
  • Spirulina has 70% less sugar than apple.
  • Spirulina has more beta-carotene than apple, however, apple contains more lutein + zeaxanthin than spirulina.
  • Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Spirulina is an excellent source of calcium, iron, potassium and protein.
Detailed nutritional comparison of apple and spirulina is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Spirulina src

Calories and Carbs

calories

Spirulina is high in calories and apple has 82% less calories than spirulina - spirulina has 290 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Apple has a macronutrient ratio of 2:95:3 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Spirulina
Protein 2% 58%
Carbohydrates 95% 24%
Fat 3% 18%
Alcohol ~ ~

carbohydrates

Apple has 42% less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Both spirulina and apple are high in dietary fiber. Spirulina has 50% more dietary fiber than apple - spirulina has 3.6g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Spirulina has 70% less sugar than apple - spirulina has 3.1g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Spirulina is an excellent source of protein and it has 220 times more protein than apple - spirulina has 57.5g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Apple has 93.6 times less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Spirulina has 120% more Vitamin C than apple - spirulina has 10.1mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Spirulina has 867% more Vitamin A than apple - spirulina has 29ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Spirulina has 26 times more Vitamin E than apple - spirulina has 5mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Spirulina has 10 times more Vitamin K than apple - spirulina has 25.5ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Apple Spirulina
Thiamin 0.017 MG 2.38 MG
Riboflavin 0.026 MG 3.67 MG
Niacin 0.091 MG 12.82 MG
Pantothenic acid 0.061 MG 3.48 MG
Vitamin B6 0.041 MG 0.364 MG
Folate 3 UG 94 UG

Minerals

calcium

Spirulina is an excellent source of calcium and it has 19 times more calcium than apple - spirulina has 120mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Spirulina is an excellent source of iron and it has 236 times more iron than apple - spirulina has 28.5mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Spirulina is an excellent source of potassium and it has 11 times more potassium than apple - spirulina has 1363mg of potassium per 100 grams and apple has 107mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, spirulina has more beta-carotene than apple per 100 grams, however, apple contains more lutein + zeaxanthin than spirulina per 100 grams.

Apple Spirulina
beta-carotene 27 UG 342 UG
lutein + zeaxanthin 29 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than apple per 100 grams.

Apple Spirulina
alpha linoleic acid 0.009 G 0.823 G
Total 0.009 G 0.823 G

omega 6s

Comparing omega-6 fatty acids, spirulina has more linoleic acid than apple per 100 grams.

Apple Spirulina
linoleic acid 0.043 G 1.254 G
Total 0.043 G 1.254 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Spirulina .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Spirulina (Seaweed, spirulina, dried) .

Apple g

()
Daily Values (%)

Spirulina g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does spirulina or apple contain more calories in 100 grams?
Spirulina is high in calories and apple has 80% less calories than spirulina - spirulina has 290 calories in 100g and apple has 52 calories.

Is spirulina or apple better for protein?
Spirulina is a fantastic source of protein and it has 220 times more protein than apple - spirulina has 57.5g of protein per 100 grams and apple has 0.26g of protein.

Does spirulina or apple have more carbohydrates?
By weight, apple has 40% fewer carbohydrates than spirulina - spirulina has 23.9g of carbs for 100g and apple has 13.8g of carbohydrates.

Does spirulina or apple contain more calcium?
Spirulina is a rich source of calcium and it has 19 times more calcium than apple - spirulina has 120mg of calcium in 100 grams and apple has 6mg of calcium.

Does spirulina or apple contain more iron?
Spirulina is an abundant source of iron and it has 236 times more iron than apple - spirulina has 28.5mg of iron in 100 grams and apple has 0.12mg of iron.

Does spirulina or apple contain more potassium?
Spirulina is a rich source of potassium and it has 11 times more potassium than apple - spirulina has 1363mg of potassium in 100 grams and apple has 107mg of potassium.