Spirulina vs. Whey Protein Powder

Nutrition comparison of Spirulina and Whey Protein Powder


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

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

For a quick recap of significant nutrients and differences in spirulina and whey protein powder:

  • Both spirulina and whey protein powder are high in calcium, calories, dietary fiber, potassium and protein.
  • Spirulina has more thiamin, niacin, pantothenic acid and folate, however, whey protein powder contains more Vitamin B12.
  • Spirulina has signficantly more Vitamin C than whey protein powder.
  • Spirulina has signficantly more Vitamin E than whey protein powder.
  • Spirulina is an excellent source of iron.
  • Whey protein powder has 71% less saturated fat than spirulina.
  • Whey protein powder has 74% less carbohydrates than spirulina.
Detailed nutritional comparison of spirulina and whey protein powder 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: Spirulina (Seaweed, spirulina, dried) and Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both spirulina and whey protein powder are high in calories. Whey protein powder has 21% more calories than spirulina - spirulina has 290 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, spirulina is much lighter in protein, heavier in carbs and heavier in fat compared to whey protein powder per calorie. Spirulina has a macronutrient ratio of 59:25:17 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Spirulina Whey Protein Powder
Protein 59% 89%
Carbohydrates 25% 7%
Fat 17% 4%
Alcohol ~ ~

carbohydrates

Whey protein powder has 74% less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Both spirulina and whey protein powder are high in dietary fiber. Spirulina has 16% more dietary fiber than whey protein powder - spirulina has 3.6g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.

sugar

Whey protein powder has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and whey protein powder does not contain significant amounts.



Protein

protein

Both spirulina and whey protein powder are high in protein. Whey protein powder has 36% more protein than spirulina - spirulina has 57.5g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Whey protein powder has 71% less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

cholesterol

Spirulina has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and spirulina does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Spirulina has more Vitamin A than whey protein powder - spirulina has 29ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.

Vitamin E

Spirulina has signficantly more Vitamin E than whey protein powder - spirulina has 5mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.

Vitamin K

Spirulina has more Vitamin K than whey protein powder - spirulina has 25.5ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.

The B Vitamins

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

Spirulina Whey Protein Powder
Thiamin 2.38 MG 0.609 MG
Riboflavin 3.67 MG 2.017 MG
Niacin 12.82 MG 1.136 MG
Pantothenic acid 3.48 MG ~
Vitamin B6 0.364 MG 0.607 MG
Folate 94 UG 33 UG
Vitamin B12 ~ 2.45 UG

Minerals

calcium

Both spirulina and whey protein powder are high in calcium. Whey protein powder has 291% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Spirulina is an excellent source of iron and it has 24 times more iron than whey protein powder - spirulina has 28.5mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Both spirulina and whey protein powder are high in potassium. Spirulina has 173% more potassium than whey protein powder - spirulina has 1363mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Spirulina Whey Protein Powder
alpha linoleic acid 0.823 G 0.034 G
Total 0.823 G 0.034 G

omega 6s

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

Spirulina Whey Protein Powder
linoleic acid 1.254 G 0.264 G
Total 1.254 G 0.264 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: Spirulina (Seaweed, spirulina, dried) and Whey Protein Powder (Protein powder, whey based, NFS) .

Spirulina g

()
Daily Values (%)

Whey Protein Powder g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G