Kiwi vs. Spirulina
Nutrition comparison of Kiwi and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and spirulina:
- Both kiwi and spirulina are high in dietary fiber and potassium.
- Kiwi has 90.3 times less saturated fat than spirulina.
- Kiwi is an excellent source of Vitamin C.
- Spirulina has 66% less sugar than kiwi.
- Spirulina has more beta-carotene than kiwi, however, kiwi 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 and protein.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and kiwi has 79% less calories than spirulina - kiwi has 61 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, kiwi is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Spirulina | |
|---|---|---|
| Protein | 7% | 59% |
| Carbohydrates | 87% | 25% |
| Fat | 7% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 39% less carbohydrates than spirulina - kiwi has 14.7g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both kiwi and spirulina are high in dietary fiber. Spirulina has 20% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Spirulina has 66% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 49 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Kiwi has 90.3 times less saturated fat than spirulina - kiwi has 0.03g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 818% more Vitamin C than spirulina - kiwi has 92.7mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has 625% more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 242% more Vitamin E than kiwi - kiwi has 1.5mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Kiwi and spirulina contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Spirulina | |
|---|---|---|
| Thiamin | 0.027 MG | 2.38 MG |
| Riboflavin | 0.025 MG | 3.67 MG |
| Niacin | 0.341 MG | 12.82 MG |
| Pantothenic acid | 0.183 MG | 3.48 MG |
| Vitamin B6 | 0.063 MG | 0.364 MG |
| Folate | 25 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 253% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 90 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both kiwi and spirulina are high in potassium. Spirulina has 337% more potassium than kiwi - kiwi has 312mg 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, spirulina has more beta-carotene than kiwi per 100 grams, however, kiwi contains more lutein + zeaxanthin than spirulina per 100 grams.
| Kiwi | Spirulina | |
|---|---|---|
| beta-carotene | 52 UG | 342 UG |
| lutein + zeaxanthin | 122 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.823 G |
| Total | 0.042 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than kiwi per 100 grams.
| Kiwi | Spirulina | |
|---|---|---|
| linoleic acid | 0.246 G | 1.254 G |
| Total | 0.246 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.
Kiwi 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 kiwi or spirulina contain more calories in 100 grams?Spirulina is high in calories and kiwi has 80% less calories than spirulina - kiwi has 61 calories in 100g and spirulina has 290 calories.
Is kiwi or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 49 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and spirulina has 57.5g of protein.
Does kiwi or spirulina have more carbohydrates?
By weight, kiwi has 40% fewer carbohydrates than spirulina - kiwi has 14.7g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does kiwi or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 250% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does kiwi or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 90 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does kiwi or spirulina contain more potassium?
Both kiwi and spirulina are high in potassium. Spirulina has 340% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and spirulina has 1363mg of potassium.