Soybean Oil vs. Spirulina
Nutrition comparison of Soybean Oil and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and spirulina:
- Both spirulina and soybean oil are high in calories.
- Soybean oil has signficantly less carbohydrates than spirulina.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than soybean oil.
- Spirulina is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and soybean oil are high in calories. Soybean oil has 205% more calories than spirulina - spirulina has 290 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, soybean oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to spirulina per calorie. Soybean oil has a macronutrient ratio of 0:0:100 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soybean Oil | Spirulina | |
|---|---|---|
| Protein | ~ | 58% |
| Carbohydrates | ~ | 24% |
| Fat | 100% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Soybean oil has signficantly less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - spirulina has 3.6g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Soybean oil has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Spirulina is an excellent source of protein and it has more protein than soybean oil - spirulina has 57.5g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and spirulina has 83% less saturated fat than soybean oil - spirulina has 2.7g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and spirulina are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than soybean oil - spirulina has 10.1mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than soybean oil - spirulina has 29ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has 64% more Vitamin E than spirulina - spirulina has 5mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 621% more Vitamin K than spirulina - spirulina has 25.5ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean Oil | Spirulina | |
|---|---|---|
| Thiamin | ~ | 2.38 MG |
| Riboflavin | ~ | 3.67 MG |
| Niacin | ~ | 12.82 MG |
| Pantothenic acid | ~ | 3.48 MG |
| Vitamin B6 | ~ | 0.364 MG |
| Folate | ~ | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has more calcium than soybean oil - spirulina has 120mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Spirulina is an excellent source of iron and it has 1424 times more iron than soybean oil - spirulina has 28.5mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Spirulina is an excellent source of potassium and it has more potassium than soybean oil - spirulina has 1363mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than spirulina per 100 grams.
| Soybean Oil | Spirulina | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.823 G |
| Total | 7.034 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than spirulina per 100 grams.
| Soybean Oil | Spirulina | |
|---|---|---|
| other omega 6 | 0.242 G | ~ |
| linoleic acid | 50.299 G | 1.254 G |
| Total | 50.541 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.
Note: The specific food items compared are: Soybean Oil (Oil, vegetable, soybean, refined) and Spirulina (Seaweed, spirulina, dried) .
Soybean Oil 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 soybean oil contain more calories in 100 grams?Both spirulina and soybean oil are high in calories. Soybean oil has 210% more calories than spirulina - spirulina has 290 calories in 100g and soybean oil has 884 calories.
Is spirulina or soybean oil better for protein?
Spirulina is a fantastic source of protein and it has more protein than soybean oil - spirulina has 57.5g of protein per 100 grams and soybean oil does not contain significant amounts.
Does spirulina or soybean oil contain more calcium?
Spirulina is a rich source of calcium and it has more calcium than soybean oil - spirulina has 120mg of calcium in 100 grams and soybean oil does not contain significant amounts.
Does spirulina or soybean oil contain more iron?
Spirulina is an abundant source of iron and it has 1424 times more iron than soybean oil - spirulina has 28.5mg of iron in 100 grams and soybean oil has 0.02mg of iron.
Does spirulina or soybean oil contain more potassium?
Spirulina is a rich source of potassium and it has more potassium than soybean oil - spirulina has 1363mg of potassium in 100 grams and soybean oil does not contain significant amounts.