Olive Oil vs. Spirulina
Nutrition comparison of Olive Oil and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and spirulina:
- Both spirulina and olive oil are high in calories.
- Olive oil has signficantly less carbohydrates than spirulina.
- Olive oil is an excellent source of Vitamin E.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than olive oil.
- Spirulina is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and olive oil are high in calories. Olive oil has 205% more calories than spirulina - spirulina has 290 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to spirulina per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Spirulina | |
|---|---|---|
| Protein | ~ | 59% |
| Carbohydrates | ~ | 25% |
| Fat | 100% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has signficantly less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than olive oil - spirulina has 3.6g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Spirulina is an excellent source of protein and it has more protein than olive oil - spirulina has 57.5g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and spirulina has 81% less saturated fat than olive oil - spirulina has 2.7g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than olive oil - spirulina has 10.1mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than olive oil - spirulina has 29ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 187% more Vitamin E than spirulina - spirulina has 5mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 136% more Vitamin K than spirulina - spirulina has 25.5ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Spirulina | |
|---|---|---|
| Thiamin | ~ | 2.38 MG |
| Riboflavin | ~ | 3.67 MG |
| Niacin | ~ | 12.82 MG |
| Pantothenic acid | ~ | 3.48 MG |
| Vitamin B6 | ~ | 0.364 MG |
| Folate | ~ | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 119 times more calcium than olive oil - spirulina has 120mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Spirulina is an excellent source of iron and it has 49 times more iron than olive oil - spirulina has 28.5mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 1362 times more potassium than olive oil - spirulina has 1363mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both olive oil and spirulina contain significant amounts of alpha linoleic acid (ALA).
| Olive Oil | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.823 G |
| Total | 0.761 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than spirulina per 100 grams.
| Olive Oil | Spirulina | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 1.254 G |
| Total | 10.176 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.
Olive Oil 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 olive oil contain more calories in 100 grams?Both spirulina and olive oil are high in calories. Olive oil has 210% more calories than spirulina - spirulina has 290 calories in 100g and olive oil has 884 calories.
Is spirulina or olive oil better for protein?
Spirulina is a fantastic source of protein and it has more protein than olive oil - spirulina has 57.5g of protein per 100 grams and olive oil does not contain significant amounts.
Does spirulina or olive oil contain more calcium?
Spirulina is a rich source of calcium and it has 119 times more calcium than olive oil - spirulina has 120mg of calcium in 100 grams and olive oil has 1mg of calcium.
Does spirulina or olive oil contain more iron?
Spirulina is an abundant source of iron and it has 49 times more iron than olive oil - spirulina has 28.5mg of iron in 100 grams and olive oil has 0.56mg of iron.
Does spirulina or olive oil contain more potassium?
Spirulina is a rich source of potassium and it has 1362 times more potassium than olive oil - spirulina has 1363mg of potassium in 100 grams and olive oil has 1mg of potassium.