Egg vs. Spirulina

Nutrition comparison of Egg and Spirulina


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

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

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

  • Both spirulina and egg are high in calcium, calories and protein.
  • Egg has more lutein + zeaxanthin than spirulina, however, spirulina contains more beta-carotene than egg.
  • Egg has signficantly less carbohydrates than spirulina.
  • Egg is a great source of Vitamin D.
  • Egg is an excellent source of Vitamin A.
  • Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, egg contains more Vitamin B12.
  • Spirulina has signficantly more Vitamin C than egg.
  • Spirulina is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of egg 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: Egg (Egg, whole, raw, fresh) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Spirulina src

Here's an infographic summarizing the nutritional differences between egg and spirulina. marks particularly rich nutrients.


Calories and Carbs

calories

Both spirulina and egg are high in calories. Spirulina has 103% more calories than egg - spirulina has 290 calories per 100 grams and egg has 143 calories.

For macronutrient ratios, egg is much lighter in protein, much lighter in carbs and much heavier in fat compared to spirulina per calorie. Egg has a macronutrient ratio of 36:2:62 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Spirulina
Protein 36% 58%
Carbohydrates 2% 24%
Fat 62% 18%
Alcohol ~ ~

carbohydrates

Egg has signficantly less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and egg has 0.72g of carbohydrates.

dietary fiber

Spirulina is an excellent source of dietary fiber and it has more dietary fiber than egg - spirulina has 3.6g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Spirulina and egg contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and egg has 0.37g of sugar.

Protein

protein

Both spirulina and egg are high in protein. Spirulina has 358% more protein than egg - spirulina has 57.5g of protein per 100 grams and egg has 12.6g of protein.

Fat

saturated fat

Spirulina and egg contain similar amounts of saturated fat - spirulina has 2.7g of saturated fat per 100 grams and egg has 3.1g of saturated fat.

trans fat

Both egg and spirulina are low in trans fat - egg has 0.04g of trans fat per 100 grams and spirulina does not contain significant amounts.

cholesterol

Egg is high in cholesterol and spirulina has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and spirulina does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Egg is an excellent source of Vitamin A and it has 452% more Vitamin A than spirulina - spirulina has 29ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than spirulina - egg has 82iu of Vitamin D per 100 grams and spirulina does not contain significant amounts.

Vitamin E

Spirulina has 376% more Vitamin E than egg - spirulina has 5mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.

Vitamin K

Spirulina has 84 times more Vitamin K than egg - spirulina has 25.5ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.

The B Vitamins

Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, egg contains more Vitamin B12. Both egg and spirulina contain significant amounts of folate.

Egg Spirulina
Thiamin 0.04 MG 2.38 MG
Riboflavin 0.457 MG 3.67 MG
Niacin 0.075 MG 12.82 MG
Pantothenic acid 1.533 MG 3.48 MG
Vitamin B6 0.17 MG 0.364 MG
Folate 47 UG 94 UG
Vitamin B12 0.89 UG ~

Minerals

calcium

Both spirulina and egg are high in calcium. Spirulina has 114% more calcium than egg - spirulina has 120mg of calcium per 100 grams and egg has 56mg of calcium.

iron

Spirulina is an excellent source of iron and it has 15 times more iron than egg - spirulina has 28.5mg of iron per 100 grams and egg has 1.8mg of iron.

potassium

Spirulina is an excellent source of potassium and it has 888% more potassium than egg - spirulina has 1363mg of potassium per 100 grams and egg has 138mg 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, egg has more lutein + zeaxanthin than spirulina per 100 grams, however, spirulina contains more beta-carotene than egg per 100 grams.

Egg Spirulina
lutein + zeaxanthin 503 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 egg per 100 grams, however, egg contains more dha than spirulina per 100 grams.

Egg Spirulina
alpha linoleic acid 0.048 G 0.823 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.823 G

omega 6s

Comparing omega-6 fatty acids, both egg and spirulina contain significant amounts of linoleic acid.

Egg Spirulina
other omega 6 0.022 G ~
linoleic acid 1.555 G 1.254 G
Total 1.577 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: Egg (Egg, whole, raw, fresh) and Spirulina (Seaweed, spirulina, dried) .

Egg g

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