Apple vs. Spirulina
Nutrition comparison of Apple and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and spirulina:
- Both spirulina and apple are high in dietary fiber.
- Apple has 93.6 times less saturated fat than spirulina.
- Spirulina has 70% less sugar than apple.
- Spirulina has more beta-carotene than apple, however, apple contains more lutein + zeaxanthin than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and apple has 82% less calories than spirulina - spirulina has 290 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Apple has a macronutrient ratio of 2:96:3 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Spirulina | |
|---|---|---|
| Protein | 2% | 59% |
| Carbohydrates | 96% | 25% |
| Fat | 3% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 42% less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both spirulina and apple are high in dietary fiber. Spirulina has 50% more dietary fiber than apple - spirulina has 3.6g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Spirulina has 70% less sugar than apple - spirulina has 3.1g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 220 times more protein than apple - spirulina has 57.5g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has 93.6 times less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Spirulina has 120% more Vitamin C than apple - spirulina has 10.1mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Spirulina has 867% more Vitamin A than apple - spirulina has 29ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Spirulina has 26 times more Vitamin E than apple - spirulina has 5mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Spirulina has 10 times more Vitamin K than apple - spirulina has 25.5ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Spirulina | |
|---|---|---|
| Thiamin | 0.017 MG | 2.38 MG |
| Riboflavin | 0.026 MG | 3.67 MG |
| Niacin | 0.091 MG | 12.82 MG |
| Pantothenic acid | 0.061 MG | 3.48 MG |
| Vitamin B6 | 0.041 MG | 0.364 MG |
| Folate | 3 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 19 times more calcium than apple - spirulina has 120mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Spirulina is an excellent source of iron and it has 236 times more iron than apple - spirulina has 28.5mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 11 times more potassium than apple - spirulina has 1363mg of potassium per 100 grams and apple has 107mg 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 apple per 100 grams, however, apple contains more lutein + zeaxanthin than spirulina per 100 grams.
| Apple | Spirulina | |
|---|---|---|
| beta-carotene | 27 UG | 342 UG |
| lutein + zeaxanthin | 29 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.823 G |
| Total | 0.009 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than apple per 100 grams.
| Apple | Spirulina | |
|---|---|---|
| linoleic acid | 0.043 G | 1.254 G |
| Total | 0.043 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.
Apple 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 apple contain more calories in 100 grams?Spirulina is high in calories and apple has 80% less calories than spirulina - spirulina has 290 calories in 100g and apple has 52 calories.
Is spirulina or apple better for protein?
Spirulina is a fantastic source of protein and it has 220 times more protein than apple - spirulina has 57.5g of protein per 100 grams and apple has 0.26g of protein.
Does spirulina or apple have more carbohydrates?
By weight, apple has 40% fewer carbohydrates than spirulina - spirulina has 23.9g of carbs for 100g and apple has 13.8g of carbohydrates.
Does spirulina or apple contain more calcium?
Spirulina is a rich source of calcium and it has 19 times more calcium than apple - spirulina has 120mg of calcium in 100 grams and apple has 6mg of calcium.
Does spirulina or apple contain more iron?
Spirulina is an abundant source of iron and it has 236 times more iron than apple - spirulina has 28.5mg of iron in 100 grams and apple has 0.12mg of iron.
Does spirulina or apple contain more potassium?
Spirulina is a rich source of potassium and it has 11 times more potassium than apple - spirulina has 1363mg of potassium in 100 grams and apple has 107mg of potassium.