Turkey vs. Spirulina
Nutrition comparison of Cooked Turkey and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and spirulina:
- Both spirulina and turkey are high in calories, potassium and protein.
- Spirulina has more thiamin, riboflavin, pantothenic acid and folate, however, turkey contains more Vitamin B12.
- Spirulina has signficantly less cholesterol than turkey.
- Spirulina has signficantly more Vitamin C than turkey.
- Spirulina has signficantly more Vitamin E than turkey.
- Spirulina is an excellent source of calcium, dietary fiber and iron.
- Turkey has signficantly less carbohydrates than spirulina.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and turkey are high in calories. Spirulina has 53% more calories than turkey - spirulina has 290 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, turkey is heavier in protein, much lighter in carbs and heavier in fat compared to spirulina per calorie. Turkey has a macronutrient ratio of 63:0:37 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Spirulina | |
|---|---|---|
| Protein | 63% | 59% |
| Carbohydrates | ~ | 25% |
| Fat | 37% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has signficantly less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than turkey - spirulina has 3.6g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both spirulina and turkey are high in protein. Spirulina has 101% more protein than turkey - spirulina has 57.5g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Spirulina and turkey contain similar amounts of saturated fat - spirulina has 2.7g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and spirulina are low in trans fat - turkey has 0.1g of trans fat per 100 grams and spirulina does not contain significant amounts.
cholesterol
Spirulina has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than turkey - spirulina has 10.1mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Spirulina and turkey contain similar amounts of Vitamin A - spirulina has 29ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than spirulina - turkey has 15iu of Vitamin D per 100 grams and spirulina does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than turkey - spirulina has 5mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Spirulina has more Vitamin K than turkey - spirulina has 25.5ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, pantothenic acid and folate, however, turkey contains more Vitamin B12. Both turkey and spirulina contain significant amounts of niacin and Vitamin B6.
| Turkey | Spirulina | |
|---|---|---|
| Thiamin | 0.045 MG | 2.38 MG |
| Riboflavin | 0.281 MG | 3.67 MG |
| Niacin | 9.573 MG | 12.82 MG |
| Pantothenic acid | 0.948 MG | 3.48 MG |
| Vitamin B6 | 0.616 MG | 0.364 MG |
| Folate | 9 UG | 94 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 757% more calcium than turkey - spirulina has 120mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Spirulina is an excellent source of iron and it has 25 times more iron than turkey - spirulina has 28.5mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both spirulina and turkey are high in potassium. Spirulina has 470% more potassium than turkey - spirulina has 1363mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than turkey per 100 grams.
| Turkey | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.823 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, both turkey and spirulina contain significant amounts of linoleic acid.
| Turkey | Spirulina | |
|---|---|---|
| other omega 6 | 0.01 G | ~ |
| linoleic acid | 1.873 G | 1.254 G |
| Total | 1.883 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.
Cooked Turkey 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 turkey contain more calories in 100 grams?Both spirulina and turkey are high in calories. Spirulina has 50% more calories than turkey - spirulina has 290 calories in 100g and turkey has 189 calories.
Is spirulina or turkey better for protein?
Both spirulina and turkey are high in protein. Spirulina has 100% more protein than turkey - spirulina has 57.5g of protein per 100 grams and turkey has 28.6g of protein.
Does spirulina or turkey contain more calcium?
Spirulina is a rich source of calcium and it has 760% more calcium than turkey - spirulina has 120mg of calcium in 100 grams and turkey has 14mg of calcium.
Does spirulina or turkey contain more iron?
Spirulina is an abundant source of iron and it has 25 times more iron than turkey - spirulina has 28.5mg of iron in 100 grams and turkey has 1.1mg of iron.
Does spirulina or turkey contain more potassium?
Both spirulina and turkey are high in potassium. Spirulina has 470% more potassium than turkey - spirulina has 1363mg of potassium in 100 grams and turkey has 239mg of potassium.