Pea Shoots vs. Spirulina
Nutrition comparison of Pea Shoots and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pea shoots
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pea shoots and spirulina:
- Both spirulina and pea shoots are high in dietary fiber.
- Pea shoot has 70% less carbohydrates than spirulina.
- Pea shoot is an excellent source of Vitamin C.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Spirulina has signficantly more Vitamin E than pea shoot.
- Spirulina is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Pea Shoots (ORGANIC PEA SHOOTS) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and pea shoot has 88% less calories than spirulina - spirulina has 290 calories per 100 grams and pea shoot has 35 calories.
For macronutrient ratios, pea shoots is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Pea shoots has a macronutrient ratio of 24:70:7 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pea Shoots | Spirulina | |
|---|---|---|
| Protein | 24% | 58% |
| Carbohydrates | 70% | 24% |
| Fat | 7% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Pea shoot has 70% less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and pea shoot has 7.1g of carbohydrates.
dietary fiber
Both spirulina and pea shoots are high in dietary fiber. Spirulina has 50% more dietary fiber than pea shoot - spirulina has 3.6g of dietary fiber per 100 grams and pea shoot has 2.4g of dietary fiber.
sugar
Spirulina and pea shoots contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and pea shoot has 3.5g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 23 times more protein than pea shoot - spirulina has 57.5g of protein per 100 grams and pea shoot has 2.4g of protein.
Fat
saturated fat
Pea shoot has less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and pea shoot does not contain significant amounts.
Vitamins
Vitamin C
Pea shoot is an excellent source of Vitamin C and it has 145% more Vitamin C than spirulina - spirulina has 10.1mg of Vitamin C per 100 grams and pea shoot has 24.7mg of Vitamin C.
Vitamin A
Spirulina and pea shoots contain similar amounts of Vitamin A - spirulina has 29ug of Vitamin A per 100 grams and pea shoot has 12ug of Vitamin A.
Vitamin E
Spirulina has signficantly more Vitamin E than pea shoot - spirulina has 5mg of Vitamin E per 100 grams and pea shoot does not contain significant amounts.
Vitamin K
Spirulina has more Vitamin K than pea shoot - spirulina has 25.5ug of Vitamin K per 100 grams and pea shoot does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both pea shoots and spirulina contain significant amounts of folate.
| Pea Shoots | Spirulina | |
|---|---|---|
| Thiamin | 0.1 MG | 2.38 MG |
| Riboflavin | 0.05 MG | 3.67 MG |
| Niacin | 1 MG | 12.82 MG |
| Pantothenic acid | ~ | 3.48 MG |
| Vitamin B6 | 0.1 MG | 0.364 MG |
| Folate | 62 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 400% more calcium than pea shoot - spirulina has 120mg of calcium per 100 grams and pea shoot has 24mg of calcium.
iron
Spirulina is an excellent source of iron and it has 21 times more iron than pea shoot - spirulina has 28.5mg of iron per 100 grams and pea shoot has 1.3mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 752% more potassium than pea shoot - spirulina has 1363mg of potassium per 100 grams and pea shoot has 160mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pea Shoots or Spirulina .
Note: The specific food items compared are: Pea Shoots (ORGANIC PEA SHOOTS) and Spirulina (Seaweed, spirulina, dried) .
Pea Shoots 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 pea shoots contain more calories in 100 grams?Spirulina is high in calories and pea shoot has 90% less calories than spirulina - spirulina has 290 calories in 100g and pea shoot has 35 calories.
Is spirulina or pea shoots better for protein?
Spirulina is a fantastic source of protein and it has 23 times more protein than pea shoot - spirulina has 57.5g of protein per 100 grams and pea shoot has 2.4g of protein.
Does spirulina or pea shoots have more carbohydrates?
By weight, pea shoot has 70% fewer carbohydrates than spirulina - spirulina has 23.9g of carbs for 100g and pea shoot has 7.1g of carbohydrates.
Does spirulina or pea shoots contain more calcium?
Spirulina is a rich source of calcium and it has 400% more calcium than pea shoot - spirulina has 120mg of calcium in 100 grams and pea shoot has 24mg of calcium.
Does spirulina or pea shoots contain more iron?
Spirulina is an abundant source of iron and it has 21 times more iron than pea shoot - spirulina has 28.5mg of iron in 100 grams and pea shoot has 1.3mg of iron.
Does spirulina or pea shoots contain more potassium?
Spirulina is a rich source of potassium and it has 750% more potassium than pea shoot - spirulina has 1363mg of potassium in 100 grams and pea shoot has 160mg of potassium.