Beets vs. Spirulina
Nutrition comparison of Beets and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and spirulina:
- Both beets and spirulina are high in dietary fiber and potassium.
- Beet has 60% less carbohydrates than spirulina.
- Beet has 97.1 times less saturated fat than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Spirulina has signficantly more Vitamin E than beet.
- Spirulina is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Beets (Beets, 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 beet has 85% less calories than spirulina - beet has 43 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, beets is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Beets has a macronutrient ratio of 14:83:3 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Spirulina | |
|---|---|---|
| Protein | 14% | 58% |
| Carbohydrates | 83% | 24% |
| Fat | 3% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 60% less carbohydrates than spirulina - beet has 9.6g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both beets and spirulina are high in dietary fiber. Spirulina has 29% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Beets and spirulina contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 34 times more protein than beet - beet has 1.6g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Beet has 97.1 times less saturated fat than spirulina - beet has 0.03g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has 106% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has 13 times more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has signficantly more Vitamin E than beet - beet has 0.04mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 126 times more Vitamin K than beet - beet has 0.2ug 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 and Vitamin B6. Both beets and spirulina contain significant amounts of folate.
| Beets | Spirulina | |
|---|---|---|
| Thiamin | 0.031 MG | 2.38 MG |
| Riboflavin | 0.04 MG | 3.67 MG |
| Niacin | 0.334 MG | 12.82 MG |
| Pantothenic acid | 0.155 MG | 3.48 MG |
| Vitamin B6 | 0.067 MG | 0.364 MG |
| Folate | 109 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 650% more calcium than beet - beet has 16mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 34 times more iron than beet - beet has 0.8mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both beets and spirulina are high in potassium. Spirulina has 319% more potassium than beet - beet has 325mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than beet per 100 grams.
| Beets | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.823 G |
| Total | 0.005 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than beet per 100 grams.
| Beets | Spirulina | |
|---|---|---|
| linoleic acid | 0.055 G | 1.254 G |
| Total | 0.055 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.
Beets g
()
|
Daily Values (%) |
Spirulina g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 beets or spirulina contain more calories in 100 grams?Spirulina is high in calories and beet has 90% less calories than spirulina - beet has 43 calories in 100g and spirulina has 290 calories.
Is beets or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 34 times more protein than beet - beet has 1.6g of protein per 100 grams and spirulina has 57.5g of protein.
Does beets or spirulina have more carbohydrates?
By weight, beet has 60% fewer carbohydrates than spirulina - beet has 9.6g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does beets or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 650% more calcium than beet - beet has 16mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does beets or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 34 times more iron than beet - beet has 0.8mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does beets or spirulina contain more potassium?
Both beets and spirulina are high in potassium. Spirulina has 320% more potassium than beet - beet has 325mg of potassium in 100 grams and spirulina has 1363mg of potassium.