Spinach vs. Spirulina

Nutrition comparison of Spinach and Spirulina


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

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

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

  • Both spinach and spirulina are high in calcium, dietary fiber, iron and potassium.
  • Spinach has 41 times less saturated fat than spirulina.
  • Spinach has 5.5 times less carbohydrates than spirulina.
  • Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
  • Spirulina has more thiamin, riboflavin, niacin and pantothenic acid, however, spinach contains more folate.
  • Spirulina is an excellent source of protein.
Detailed nutritional comparison of spinach 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: Spinach (Spinach, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.


Image of Spinach src
Image of Spirulina src

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


Calories and Carbs

calories

Spirulina is high in calories and spinach has 92% less calories than spirulina - spinach has 23 calories per 100 grams and spirulina has 290 calories.

For macronutrient ratios, spinach is lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Spinach has a macronutrient ratio of 39:49:12 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Spinach Spirulina
Protein 39% 58%
Carbohydrates 49% 24%
Fat 12% 18%
Alcohol ~ ~

carbohydrates

Spinach has 5.5 times less carbohydrates than spirulina - spinach has 3.6g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.

dietary fiber

Both spinach and spirulina are high in dietary fiber. Spirulina has 64% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.

sugar

Spinach and spirulina contain similar amounts of sugar - spinach has 0.42g 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 spinach - spinach has 2.9g of protein per 100 grams and spirulina has 57.5g of protein.

Fat

saturated fat

Spinach has 41 times less saturated fat than spirulina - spinach has 0.06g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 178% more Vitamin C than spirulina - spinach has 28.1mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 15 times more Vitamin A than spirulina - spinach has 469ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.

Vitamin E

Spirulina has 146% more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 17 times more Vitamin K than spirulina - spinach has 482.9ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.

The B Vitamins

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

Spinach Spirulina
Thiamin 0.078 MG 2.38 MG
Riboflavin 0.189 MG 3.67 MG
Niacin 0.724 MG 12.82 MG
Pantothenic acid 0.065 MG 3.48 MG
Vitamin B6 0.195 MG 0.364 MG
Folate 194 UG 94 UG

Minerals

calcium

Both spinach and spirulina are high in calcium. Spirulina has 21% more calcium than spinach - spinach has 99mg of calcium per 100 grams and spirulina has 120mg of calcium.

iron

Both spinach and spirulina are high in iron. Spirulina has 952% more iron than spinach - spinach has 2.7mg of iron per 100 grams and spirulina has 28.5mg of iron.

potassium

Both spinach and spirulina are high in potassium. Spirulina has 144% more potassium than spinach - spinach has 558mg 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,

Spinach Spirulina
beta-carotene 5626 UG 342 UG
lutein + zeaxanthin 12198 UG ~

Omega-3 and Omega-6

omega 3s

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

Spinach Spirulina
alpha linoleic acid 0.138 G 0.823 G
Total 0.138 G 0.823 G

omega 6s

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

Spinach Spirulina
linoleic acid 0.026 G 1.254 G
Total 0.026 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 Spinach or Spirulina .

Note: The specific food items compared are: Spinach (Spinach, raw) and Spirulina (Seaweed, spirulina, dried) .

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FAQ

Does spinach or spirulina contain more calories in 100 grams?
Spirulina is high in calories and spinach has 90% less calories than spirulina - spinach has 23 calories in 100g and spirulina has 290 calories.

Is spinach or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 19 times more protein than spinach - spinach has 2.9g of protein per 100 grams and spirulina has 57.5g of protein.

Does spinach or spirulina have more carbohydrates?
By weight, spinach has 5.5 times fewer carbohydrates than spirulina - spinach has 3.6g of carbs for 100g and spirulina has 23.9g of carbohydrates.

Does spinach or spirulina contain more calcium?
Both spinach and spirulina are high in calcium. Spirulina has 20% more calcium than spinach - spinach has 99mg of calcium in 100 grams and spirulina has 120mg of calcium.

Does spinach or spirulina contain more iron?
Both spinach and spirulina are high in iron. Spirulina has 950% more iron than spinach - spinach has 2.7mg of iron in 100 grams and spirulina has 28.5mg of iron.

Does spinach or spirulina contain more potassium?
Both spinach and spirulina are high in potassium. Spirulina has 140% more potassium than spinach - spinach has 558mg of potassium in 100 grams and spirulina has 1363mg of potassium.