Orange Juice vs. Spirulina

Nutrition comparison of Orange Juice and Spirulina


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

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

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

  • Orange juice has 109.4 times less saturated fat than spirulina.
  • Orange juice has 56% less carbohydrates than spirulina.
  • Orange juice is an excellent source of Vitamin C.
  • Spirulina has 63% less sugar than orange juice.
  • Spirulina has more beta-carotene than orange juice, however, orange juice contains more lutein + zeaxanthin than spirulina.
  • Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Spirulina has signficantly more Vitamin E than orange juice.
  • Spirulina is an excellent source of calcium, dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of orange juice 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.


Image of Orange Juice src
Image of Spirulina src

Calories and Carbs

calories

Spirulina is high in calories and orange juice has 84% less calories than spirulina - orange juice has 45 calories per 100 grams and spirulina has 290 calories.

For macronutrient ratios, orange juice is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Juice Spirulina
Protein 6% 58%
Carbohydrates 90% 24%
Fat 4% 18%
Alcohol ~ ~

carbohydrates

Orange juice has 56% less carbohydrates than spirulina - orange juice has 10.4g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.

dietary fiber

Spirulina is an excellent source of dietary fiber and it has 17 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.

sugar

Spirulina has 63% less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and spirulina has 3.1g of sugar.

Protein

protein

Spirulina is an excellent source of protein and it has 81 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and spirulina has 57.5g of protein.

Fat

saturated fat

Orange juice has 109.4 times less saturated fat than spirulina - orange juice has 0.02g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.

Vitamins

Vitamin C

Orange juice is an excellent source of Vitamin C and it has 395% more Vitamin C than spirulina - orange juice has 50mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.

Vitamin A

Orange juice and spirulina contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.

Vitamin E

Spirulina has signficantly more Vitamin E than orange juice - orange juice has 0.04mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.

Vitamin K

Spirulina has 254 times more Vitamin K than orange juice - orange juice 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, niacin, pantothenic acid, Vitamin B6 and folate.

Orange Juice Spirulina
Thiamin 0.09 MG 2.38 MG
Riboflavin 0.03 MG 3.67 MG
Niacin 0.4 MG 12.82 MG
Pantothenic acid 0.19 MG 3.48 MG
Vitamin B6 0.04 MG 0.364 MG
Folate 30 UG 94 UG

Minerals

calcium

Spirulina is an excellent source of calcium and it has 991% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and spirulina has 120mg of calcium.

iron

Spirulina is an excellent source of iron and it has 141 times more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and spirulina has 28.5mg of iron.

potassium

Spirulina is an excellent source of potassium and it has 582% more potassium than orange juice - orange juice has 200mg 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 orange juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than spirulina per 100 grams.

Orange Juice Spirulina
beta-carotene 33 UG 342 UG
alpha-carotene 6 UG ~
lutein + zeaxanthin 115 UG ~

Omega-3 and Omega-6

omega 3s

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

Orange Juice Spirulina
alpha linoleic acid 0.011 G 0.823 G
Total 0.011 G 0.823 G

omega 6s

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

Orange Juice Spirulina
linoleic acid 0.029 G 1.254 G
Total 0.029 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 Orange Juice or Spirulina .

Note: The specific food items compared are: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Spirulina (Seaweed, spirulina, dried) .

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FAQ

Does orange juice or spirulina contain more calories in 100 grams?
Spirulina is high in calories and orange juice has 80% less calories than spirulina - orange juice has 45 calories in 100g and spirulina has 290 calories.

Is orange juice or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 81 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and spirulina has 57.5g of protein.

Does orange juice or spirulina have more carbohydrates?
By weight, orange juice has 60% fewer carbohydrates than spirulina - orange juice has 10.4g of carbs for 100g and spirulina has 23.9g of carbohydrates.

Does orange juice or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 990% more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and spirulina has 120mg of calcium.

Does orange juice or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 141 times more iron than orange juice - orange juice has 0.2mg of iron in 100 grams and spirulina has 28.5mg of iron.

Does orange juice or spirulina contain more potassium?
Spirulina is a rich source of potassium and it has 580% more potassium than orange juice - orange juice has 200mg of potassium in 100 grams and spirulina has 1363mg of potassium.