Pasta vs. Spirulina

Nutrition comparison of Pasta and Spirulina

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

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

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

  • Both pasta and spirulina are high in calories, dietary fiber, iron, potassium and protein.
  • Pasta has 8.5 times less saturated fat than spirulina.
  • Spirulina has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, pasta contains more folate.
  • Spirulina has signficantly more Vitamin C than pasta.
  • Spirulina is an excellent source of calcium.
Detailed nutritional comparison of pasta 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: Pasta (Pasta, dry, enriched) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.

Image of Pasta src
Image of Spirulina src

Calories and Carbs

calories

Both pasta and spirulina are high in calories. Pasta has 28% more calories than spirulina - pasta has 371 calories per 100 grams and spirulina has 290 calories.

For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Pasta has a macronutrient ratio of 14:82:4 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pasta Spirulina
Protein 14% 58%
Carbohydrates 82% 24%
Fat 4% 18%
Alcohol ~ ~

carbohydrates

Pasta is high in carbohydrates and spirulina has 68% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.

dietary fiber

Both pasta and spirulina are high in dietary fiber. Pasta is very similar to pasta for dietary fiber - pasta has 3.2g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.

sugar

Pasta and spirulina contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and spirulina has 3.1g of sugar.

Protein

protein

Both pasta and spirulina are high in protein. Spirulina has 341% more protein than pasta - pasta has 13g of protein per 100 grams and spirulina has 57.5g of protein.

Fat

saturated fat

Pasta has 8.5 times less saturated fat than spirulina - pasta has 0.28g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.

Vitamins

Vitamin C

Spirulina has signficantly more Vitamin C than pasta - spirulina has 10.1mg of Vitamin C per 100 grams and pasta does not contain significant amounts.

Vitamin A

Spirulina has more Vitamin A than pasta - spirulina has 29ug of Vitamin A per 100 grams and pasta does not contain significant amounts.

Vitamin E

Spirulina has 44 times more Vitamin E than pasta - pasta has 0.11mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.

Vitamin K

Spirulina has 254 times more Vitamin K than pasta - pasta has 0.1ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.

The B Vitamins

Spirulina has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, pasta contains more folate. Both pasta and spirulina contain significant amounts of niacin.

Pasta Spirulina
Thiamin 0.891 MG 2.38 MG
Riboflavin 0.4 MG 3.67 MG
Niacin 7.177 MG 12.82 MG
Pantothenic acid 0.431 MG 3.48 MG
Vitamin B6 0.142 MG 0.364 MG
Folate 237 UG 94 UG

Minerals

calcium

Spirulina is an excellent source of calcium and it has 471% more calcium than pasta - pasta has 21mg of calcium per 100 grams and spirulina has 120mg of calcium.

iron

Both pasta and spirulina are high in iron. Spirulina has 764% more iron than pasta - pasta has 3.3mg of iron per 100 grams and spirulina has 28.5mg of iron.

potassium

Both pasta and spirulina are high in potassium. Spirulina has 511% more potassium than pasta - pasta has 223mg of potassium per 100 grams and spirulina has 1363mg 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,

Pasta Spirulina
lutein + zeaxanthin 18 UG ~
beta-carotene ~ 342 UG

Omega-3 and Omega-6

omega 3s

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

Pasta Spirulina
alpha linoleic acid 0.024 G 0.823 G
Total 0.024 G 0.823 G

omega 6s

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

Pasta Spirulina
linoleic acid 0.54 G 1.254 G
Total 0.54 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 Pasta or Spirulina .

Note: The specific food items compared are: Pasta (Pasta, dry, enriched) and Spirulina (Seaweed, spirulina, dried) .

Pasta 100g

( 100 g )
Daily Values (%)

Spirulina 100g

( 100 g )
371KCAL 19%
28% calories
290KCAL 15%
75G 30%
212% carbohydrates
24G 10%
3.2G 13%
dietary fiber 12%
3.6G 14%
2.7G sugar 15% 3.1G
1.5G 2%
total fat 413%
7.7G 12%
0.28G 2%
saturated fat 864%
2.7G 15%
0.17G monounsaturated fat 300% 0.68G
0.56G polyunsaturated fat 275% 2.1G
6MG 0.4%
sodium >999%
1048MG 70%
Vitamins and Minerals
Vitamin A >999%
29UG 4%
Vitamin C >999%
10MG 14%
21MG 2%
calcium 471%
120MG 12%
3.3MG 18%
iron 779%
29MG 158%
53MG 17%
magnesium 268%
195MG 63%
223MG 10%
potassium 511%
1363MG 59%
0.89MG 81%
thiamin (Vit B1) 170%
2.4MG 216%
0.4MG 36%
riboflavin (Vit B2) 825%
3.7MG 334%
7.2MG 51%
niacin (Vit B3) 81%
13MG 92%
0.14MG 11%
Vitamin B6 157%
0.36MG 28%
0.43MG 9%
pantothenic acid (Vit B5) 714%
3.5MG 70%
237UG 59%
152% folate (Vit B9)
94UG 24%
0.11MG 1%
Vitamin E >999%
5MG 33%
0.1UG 0.1%
Vitamin K >999%
26UG 28%
13G 26%
protein 338%
57G 115%
15MG 4%
choline 340%
66MG 16%
0.29MG 24%
copper >999%
6.1MG 508%
18UG 1%
>999% fluoride
0.92MG 51%
manganese 107%
1.9MG 106%
189MG 27%
60% phosphorus
118MG 17%
63UG 115%
775% selenium
7.2UG 13%
1.4MG 18%
zinc 43%
2MG 25%
9.9G 111% Water 4.7G
62G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does pasta or spirulina contain more calories in 100 grams?
Both pasta and spirulina are high in calories. Pasta has 30% more calories than spirulina - pasta has 371 calories in 100g and spirulina has 290 calories.

Is pasta or spirulina better for protein?
Both pasta and spirulina are high in protein. Spirulina has 340% more protein than pasta - pasta has 13g of protein per 100 grams and spirulina has 57.5g of protein.

Does pasta or spirulina have more carbohydrates?
By weight, pasta is high in carbohydrates and spirulina has 70% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and spirulina has 23.9g of carbohydrates.

Does pasta or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 470% more calcium than pasta - pasta has 21mg of calcium in 100 grams and spirulina has 120mg of calcium.

Does pasta or spirulina contain more iron?
Both pasta and spirulina are high in iron. Spirulina has 760% more iron than pasta - pasta has 3.3mg of iron in 100 grams and spirulina has 28.5mg of iron.

Does pasta or spirulina contain more potassium?
Both pasta and spirulina are high in potassium. Spirulina has 510% more potassium than pasta - pasta has 223mg of potassium in 100 grams and spirulina has 1363mg of potassium.