Quinoa vs. Spirulina
Nutrition comparison of Cooked Quinoa and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and spirulina:
- Both quinoa and spirulina are high in calories and dietary fiber.
- Quinoa has 10.4 times less saturated fat than spirulina.
- Spirulina has more beta-carotene than quinoa, however, quinoa contains more lutein + zeaxanthin than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than quinoa.
- Spirulina is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and spirulina are high in calories. Spirulina has 142% more calories than quinoa - quinoa has 120 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, quinoa is much lighter in protein, much heavier in carbs and similar to spirulina for fat. Quinoa has a macronutrient ratio of 15:71:15 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Spirulina | |
|---|---|---|
| Protein | 15% | 58% |
| Carbohydrates | 71% | 24% |
| Fat | 15% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa and spirulina contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both quinoa and spirulina are high in dietary fiber. Spirulina has 29% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Quinoa and spirulina contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 12 times more protein than quinoa - quinoa has 4.4g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Quinoa has 10.4 times less saturated fat than spirulina - quinoa has 0.23g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than quinoa - spirulina has 10.1mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than quinoa - spirulina has 29ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Spirulina has 694% more Vitamin E than quinoa - quinoa has 0.63mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has more Vitamin K than quinoa - spirulina has 25.5ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Quinoa | Spirulina | |
|---|---|---|
| Thiamin | 0.107 MG | 2.38 MG |
| Riboflavin | 0.11 MG | 3.67 MG |
| Niacin | 0.412 MG | 12.82 MG |
| Pantothenic acid | ~ | 3.48 MG |
| Vitamin B6 | 0.123 MG | 0.364 MG |
| Folate | 42 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 606% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 18 times more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 692% more potassium than quinoa - quinoa has 172mg 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, spirulina has more beta-carotene than quinoa per 100 grams, however, quinoa contains more lutein + zeaxanthin than spirulina per 100 grams.
| Quinoa | Spirulina | |
|---|---|---|
| beta-carotene | 3 UG | 342 UG |
| lutein + zeaxanthin | 53 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than quinoa per 100 grams, however, quinoa contains more dha than spirulina per 100 grams.
| Quinoa | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.823 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, both quinoa and spirulina contain significant amounts of linoleic acid.
| Quinoa | Spirulina | |
|---|---|---|
| linoleic acid | 0.974 G | 1.254 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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.
Cooked Quinoa 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 quinoa or spirulina contain more calories in 100 grams?Both quinoa and spirulina are high in calories. Spirulina has 140% more calories than quinoa - quinoa has 120 calories in 100g and spirulina has 290 calories.
Is quinoa or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 12 times more protein than quinoa - quinoa has 4.4g of protein per 100 grams and spirulina has 57.5g of protein.
Does quinoa or spirulina have more carbohydrates?
By weight, quinoa and spirulina contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does quinoa or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 610% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does quinoa or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 18 times more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does quinoa or spirulina contain more potassium?
Spirulina is a rich source of potassium and it has 690% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and spirulina has 1363mg of potassium.