Egg White vs. Spirulina
Nutrition comparison of Egg White and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and spirulina:
- Both spirulina and egg white are high in protein.
- Egg white has signficantly less carbohydrates than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12.
- Spirulina has signficantly more Vitamin C than egg white.
- Spirulina has signficantly more Vitamin E than egg white.
- Spirulina is an excellent source of calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and egg white has 82% less calories than spirulina - spirulina has 290 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, lighter in carbs and lighter in fat compared to spirulina per calorie. Egg white has a macronutrient ratio of 91:6:3 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Spirulina | |
|---|---|---|
| Protein | 91% | 58% |
| Carbohydrates | 6% | 24% |
| Fat | 3% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has signficantly less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than egg white - spirulina has 3.6g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Spirulina and egg white contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both spirulina and egg white are high in protein. Spirulina has 427% more protein than egg white - spirulina has 57.5g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than egg white - spirulina has 10.1mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than egg white - spirulina has 29ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than egg white - spirulina has 5mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Spirulina has more Vitamin K than egg white - spirulina has 25.5ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12.
| Egg White | Spirulina | |
|---|---|---|
| Thiamin | 0.004 MG | 2.38 MG |
| Riboflavin | 0.439 MG | 3.67 MG |
| Niacin | 0.105 MG | 12.82 MG |
| Pantothenic acid | 0.19 MG | 3.48 MG |
| Vitamin B6 | 0.005 MG | 0.364 MG |
| Folate | 4 UG | 94 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 16 times more calcium than egg white - spirulina has 120mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Spirulina is an excellent source of iron and it has 355 times more iron than egg white - spirulina has 28.5mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 736% more potassium than egg white - spirulina has 1363mg of potassium per 100 grams and egg white has 163mg of potassium.
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.
Egg White 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 egg white contain more calories in 100 grams?Spirulina is high in calories and egg white has 80% less calories than spirulina - spirulina has 290 calories in 100g and egg white has 52 calories.
Is spirulina or egg white better for protein?
Both spirulina and egg white are high in protein. Spirulina has 430% more protein than egg white - spirulina has 57.5g of protein per 100 grams and egg white has 10.9g of protein.
Does spirulina or egg white contain more calcium?
Spirulina is a rich source of calcium and it has 16 times more calcium than egg white - spirulina has 120mg of calcium in 100 grams and egg white has 7mg of calcium.
Does spirulina or egg white contain more iron?
Spirulina is an abundant source of iron and it has 355 times more iron than egg white - spirulina has 28.5mg of iron in 100 grams and egg white has 0.08mg of iron.
Does spirulina or egg white contain more potassium?
Spirulina is a rich source of potassium and it has 740% more potassium than egg white - spirulina has 1363mg of potassium in 100 grams and egg white has 163mg of potassium.