Broccoli vs. Spirulina

Nutrition comparison of Broccoli and Spirulina

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

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

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

  • Both broccoli and spirulina are high in calcium, dietary fiber and potassium.
  • Broccoli has 22.2 times less saturated fat than spirulina.
  • Broccoli has 72% less carbohydrates than spirulina.
  • Broccoli is a great source of Vitamin K.
  • Broccoli is an excellent source of Vitamin C.
  • Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Spirulina is an excellent source of iron and protein.
Detailed nutritional comparison of broccoli 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: Broccoli (Broccoli, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.

Image of Broccoli src
Image of Spirulina src

Calories and Carbs

calories

Spirulina is high in calories and broccoli has 88% less calories than spirulina - broccoli has 34 calories per 100 grams and spirulina has 290 calories.

For macronutrient ratios, broccoli is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Broccoli has a macronutrient ratio of 28:65:7 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Spirulina
Protein 28% 58%
Carbohydrates 65% 24%
Fat 7% 18%
Alcohol ~ ~

carbohydrates

Broccoli has 72% less carbohydrates than spirulina - broccoli has 6.6g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.

dietary fiber

Both broccoli and spirulina are high in dietary fiber. Spirulina has 38% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.

sugar

Broccoli and spirulina contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and spirulina has 3.1g of sugar.

Protein

protein

Spirulina is an excellent source of protein and it has 19 times more protein than broccoli - broccoli has 2.8g of protein per 100 grams and spirulina has 57.5g of protein.

Fat

saturated fat

Broccoli has 22.2 times less saturated fat than spirulina - broccoli has 0.11g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 783% more Vitamin C than spirulina - broccoli has 89.2mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.

Vitamin A

Broccoli and spirulina contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.

Vitamin E

Spirulina has 541% more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 298% more Vitamin K than spirulina - broccoli has 101.6ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.

The B Vitamins

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

Broccoli Spirulina
Thiamin 0.071 MG 2.38 MG
Riboflavin 0.117 MG 3.67 MG
Niacin 0.639 MG 12.82 MG
Pantothenic acid 0.573 MG 3.48 MG
Vitamin B6 0.175 MG 0.364 MG
Folate 63 UG 94 UG

Minerals

calcium

Both broccoli and spirulina are high in calcium. Spirulina has 155% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and spirulina has 120mg of calcium.

iron

Spirulina is an excellent source of iron and it has 38 times more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and spirulina has 28.5mg of iron.

potassium

Both broccoli and spirulina are high in potassium. Spirulina has 331% more potassium than broccoli - broccoli has 316mg 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, both broccoli and spirulina contain significant amounts of beta-carotene.

Broccoli Spirulina
beta-carotene 361 UG 342 UG
alpha-carotene 25 UG ~
lutein + zeaxanthin 1403 UG ~

Omega-3 and Omega-6

omega 3s

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

Broccoli Spirulina
alpha linoleic acid 0.0215 G 0.823 G
Total 0.0215 G 0.823 G

omega 6s

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

Broccoli Spirulina
other omega 6 0.006 G ~
linoleic acid 0.049 G 1.254 G
Total 0.055 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: Broccoli (Broccoli, raw) and Spirulina (Seaweed, spirulina, dried) .

Broccoli 91g

( cup )
Daily Values (%)

Spirulina 112g

( cup )
31KCAL 2%
calories 948%
325KCAL 16%
6G 2%
carbohydrates 350%
27G 11%
2.4G 10%
dietary fiber 67%
4G 16%
1.5G sugar 133% 3.5G
0.34G 1%
total fat >999%
8.6G 14%
0.1G 1%
saturated fat >999%
3G 17%
0.03G monounsaturated fat >999% 0.76G
0.1G polyunsaturated fat >999% 2.3G
30MG 2%
sodium >999%
1174MG 78%
Vitamins and Minerals
28UG 4%
Vitamin A 14%
32UG 5%
81MG 108%
636% Vitamin C
11MG 15%
43MG 4%
calcium 212%
134MG 13%
0.66MG 4%
iron >999%
32MG 177%
19MG 6%
magnesium >999%
218MG 71%
288MG 13%
potassium 430%
1527MG 66%
0.06MG 6%
thiamin (Vit B1) >999%
2.7MG 242%
0.11MG 10%
riboflavin (Vit B2) >999%
4.1MG 374%
0.58MG 4%
niacin (Vit B3) >999%
14MG 103%
0.16MG 12%
Vitamin B6 156%
0.41MG 31%
0.52MG 10%
pantothenic acid (Vit B5) 650%
3.9MG 78%
57UG 14%
folate (Vit B9) 84%
105UG 26%
0.71MG 5%
Vitamin E 689%
5.6MG 37%
92UG 103%
217% Vitamin K
29UG 32%
2.6G 5%
protein >999%
64G 129%
17MG 4%
choline 335%
74MG 17%
0.04MG 4%
copper >999%
6.8MG 569%
0.19MG 11%
manganese >999%
2.1MG 118%
60MG 9%
phosphorus 120%
132MG 19%
2.3UG 4%
selenium 252%
8.1UG 15%
0.37MG 5%
zinc 494%
2.2MG 28%
81G >999% Water 5.2G


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

FAQ

Does broccoli or spirulina contain more calories in 100 grams?
Spirulina is high in calories and broccoli has 90% less calories than spirulina - broccoli has 34 calories in 100g and spirulina has 290 calories.

Is broccoli or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 19 times more protein than broccoli - broccoli has 2.8g of protein per 100 grams and spirulina has 57.5g of protein.

Does broccoli or spirulina have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than spirulina - broccoli has 6.6g of carbs for 100g and spirulina has 23.9g of carbohydrates.

Does broccoli or spirulina contain more calcium?
Both broccoli and spirulina are high in calcium. Spirulina has 160% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and spirulina has 120mg of calcium.

Does broccoli or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 38 times more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and spirulina has 28.5mg of iron.

Does broccoli or spirulina contain more potassium?
Both broccoli and spirulina are high in potassium. Spirulina has 330% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and spirulina has 1363mg of potassium.