Boiled Egg vs. Spirulina
Nutrition comparison of Cooked Boiled Egg and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and spirulina:
- Both spirulina and boiled egg are high in calcium, calories and protein.
- Boiled egg has signficantly less carbohydrates than spirulina.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Spirulina has more beta-carotene than boiled egg, however, boiled egg contains more lutein + zeaxanthin than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, boiled egg contains more Vitamin B12.
- Spirulina has signficantly more Vitamin C than boiled egg.
- Spirulina is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and boiled egg are high in calories. Spirulina has 87% more calories than boiled egg - spirulina has 290 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much lighter in protein, much lighter in carbs and much heavier in fat compared to spirulina per calorie. Boiled egg has a macronutrient ratio of 34:3:63 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Spirulina | |
|---|---|---|
| Protein | 34% | 59% |
| Carbohydrates | 3% | 25% |
| Fat | 63% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has signficantly less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - spirulina has 3.6g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Spirulina and boiled egg contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both spirulina and boiled egg are high in protein. Spirulina has 357% more protein than boiled egg - spirulina has 57.5g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Spirulina and boiled egg contain similar amounts of saturated fat - spirulina has 2.7g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and spirulina has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than boiled egg - spirulina has 10.1mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has 414% more Vitamin A than spirulina - spirulina has 29ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than spirulina - boiled egg has 87iu of Vitamin D per 100 grams and spirulina does not contain significant amounts.
Vitamin E
Spirulina has 385% more Vitamin E than boiled egg - spirulina has 5mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Spirulina has 84 times more Vitamin K than boiled egg - spirulina has 25.5ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, boiled egg contains more Vitamin B12.
| Boiled Egg | Spirulina | |
|---|---|---|
| Thiamin | 0.066 MG | 2.38 MG |
| Riboflavin | 0.513 MG | 3.67 MG |
| Niacin | 0.064 MG | 12.82 MG |
| Pantothenic acid | 1.398 MG | 3.48 MG |
| Vitamin B6 | 0.121 MG | 0.364 MG |
| Folate | 44 UG | 94 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both spirulina and boiled egg are high in calcium. Spirulina has 140% more calcium than boiled egg - spirulina has 120mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Spirulina is an excellent source of iron and it has 22 times more iron than boiled egg - spirulina has 28.5mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 982% more potassium than boiled egg - spirulina has 1363mg of potassium per 100 grams and boiled egg has 126mg 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 boiled egg per 100 grams, however, boiled egg contains more lutein + zeaxanthin than spirulina per 100 grams.
| Boiled Egg | Spirulina | |
|---|---|---|
| beta-carotene | 11 UG | 342 UG |
| lutein + zeaxanthin | 353 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than spirulina per 100 grams.
| Boiled Egg | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.823 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, both boiled egg and spirulina contain significant amounts of linoleic acid.
| Boiled Egg | Spirulina | |
|---|---|---|
| linoleic acid | 1.188 G | 1.254 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 G | 1.254 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Boiled Egg (Egg, whole, cooked, hard-boiled) and Spirulina (Seaweed, spirulina, dried) .
Cooked Boiled Egg g
()
|
Daily Values (%) |
Spirulina g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spirulina or boiled egg contain more calories in 100 grams?Both spirulina and boiled egg are high in calories. Spirulina has 90% more calories than boiled egg - spirulina has 290 calories in 100g and boiled egg has 155 calories.
Is spirulina or boiled egg better for protein?
Both spirulina and boiled egg are high in protein. Spirulina has 360% more protein than boiled egg - spirulina has 57.5g of protein per 100 grams and boiled egg has 12.6g of protein.
Does spirulina or boiled egg contain more calcium?
Both spirulina and boiled egg are high in calcium. Spirulina has 140% more calcium than boiled egg - spirulina has 120mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does spirulina or boiled egg contain more iron?
Spirulina is an abundant source of iron and it has 22 times more iron than boiled egg - spirulina has 28.5mg of iron in 100 grams and boiled egg has 1.2mg of iron.
Does spirulina or boiled egg contain more potassium?
Spirulina is a rich source of potassium and it has 980% more potassium than boiled egg - spirulina has 1363mg of potassium in 100 grams and boiled egg has 126mg of potassium.