Avocado vs. Spirulina
Nutrition comparison of Avocado and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and spirulina:
- Both spirulina and avocado are high in calories, dietary fiber and potassium.
- Avocado has 64% less carbohydrates than spirulina.
- Spirulina has more beta-carotene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than spirulina.
- Spirulina has more thiamin, riboflavin, niacin and pantothenic acid.
- Spirulina is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and avocado are high in calories. Spirulina has 74% more calories than avocado - spirulina has 290 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Avocado has a macronutrient ratio of 4:19:77 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Spirulina | |
|---|---|---|
| Protein | 4% | 59% |
| Carbohydrates | 19% | 25% |
| Fat | 77% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 64% less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both spirulina and avocado are high in dietary fiber. Avocado has 89% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Spirulina and avocado contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 28 times more protein than avocado - spirulina has 57.5g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Spirulina and avocado contain similar amounts of saturated fat - spirulina has 2.7g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Spirulina and avocado contain similar amounts of Vitamin C - spirulina has 10.1mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Spirulina has 314% more Vitamin A than avocado - spirulina has 29ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Spirulina has 154% more Vitamin E than avocado - spirulina has 5mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Spirulina and avocado contain similar amounts of Vitamin K - spirulina has 25.5ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin and pantothenic acid. Both avocado and spirulina contain significant amounts of Vitamin B6 and folate.
| Avocado | Spirulina | |
|---|---|---|
| Thiamin | 0.075 MG | 2.38 MG |
| Riboflavin | 0.143 MG | 3.67 MG |
| Niacin | 1.912 MG | 12.82 MG |
| Pantothenic acid | 1.463 MG | 3.48 MG |
| Vitamin B6 | 0.287 MG | 0.364 MG |
| Folate | 89 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 823% more calcium than avocado - spirulina has 120mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Spirulina is an excellent source of iron and it has 45 times more iron than avocado - spirulina has 28.5mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both spirulina and avocado are high in potassium. Spirulina has 169% more potassium than avocado - spirulina has 1363mg of potassium per 100 grams and avocado has 507mg 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 avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than spirulina per 100 grams.
| Avocado | Spirulina | |
|---|---|---|
| beta-carotene | 63 UG | 342 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Avocado | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.823 G |
| Total | 0.125 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, both avocado and spirulina contain significant amounts of linoleic acid.
| Avocado | Spirulina | |
|---|---|---|
| linoleic acid | 1.674 G | 1.254 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado contain more calories in 100 grams?Both spirulina and avocado are high in calories. Spirulina has 70% more calories than avocado - spirulina has 290 calories in 100g and avocado has 167 calories.
Is spirulina or avocado better for protein?
Spirulina is a fantastic source of protein and it has 28 times more protein than avocado - spirulina has 57.5g of protein per 100 grams and avocado has 2g of protein.
Does spirulina or avocado contain more calcium?
Spirulina is a rich source of calcium and it has 820% more calcium than avocado - spirulina has 120mg of calcium in 100 grams and avocado has 13mg of calcium.
Does spirulina or avocado contain more iron?
Spirulina is an abundant source of iron and it has 45 times more iron than avocado - spirulina has 28.5mg of iron in 100 grams and avocado has 0.61mg of iron.
Does spirulina or avocado contain more potassium?
Both spirulina and avocado are high in potassium. Spirulina has 170% more potassium than avocado - spirulina has 1363mg of potassium in 100 grams and avocado has 507mg of potassium.