Broccoli vs. Spirulina
Nutrition comparison of Broccoli and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and spirulina:
- Both broccoli and spirulina are high in calcium, dietary fiber and potassium.
- Broccoli has 22.2 times less saturated fat than spirulina.
- Broccoli has 72% less carbohydrates than spirulina.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Spirulina is an excellent source of iron and protein.
USDA sources for nutritional information: Broccoli (Broccoli, 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 broccoli has 88% less calories than spirulina - broccoli has 34 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, broccoli is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Broccoli has a macronutrient ratio of 28:65:7 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Spirulina | |
|---|---|---|
| Protein | 28% | 58% |
| Carbohydrates | 65% | 24% |
| Fat | 7% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 72% less carbohydrates than spirulina - broccoli has 6.6g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both broccoli and spirulina are high in dietary fiber. Spirulina has 38% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Broccoli and spirulina contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 19 times more protein than broccoli - broccoli has 2.8g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Broccoli has 22.2 times less saturated fat than spirulina - broccoli has 0.11g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 783% more Vitamin C than spirulina - broccoli has 89.2mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Broccoli and spirulina contain similar amounts of Vitamin A - broccoli has 31ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 541% more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 298% more Vitamin K than spirulina - broccoli has 101.6ug 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 broccoli and spirulina contain significant amounts of folate.
| Broccoli | Spirulina | |
|---|---|---|
| Thiamin | 0.071 MG | 2.38 MG |
| Riboflavin | 0.117 MG | 3.67 MG |
| Niacin | 0.639 MG | 12.82 MG |
| Pantothenic acid | 0.573 MG | 3.48 MG |
| Vitamin B6 | 0.175 MG | 0.364 MG |
| Folate | 63 UG | 94 UG |
Minerals
calcium
Both broccoli and spirulina are high in calcium. Spirulina has 155% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 38 times more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both broccoli and spirulina are high in potassium. Spirulina has 331% more potassium than broccoli - broccoli has 316mg 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, both broccoli and spirulina contain significant amounts of beta-carotene.
| Broccoli | Spirulina | |
|---|---|---|
| beta-carotene | 361 UG | 342 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 1403 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Broccoli | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.823 G |
| Total | 0.0215 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than broccoli per 100 grams.
| Broccoli | Spirulina | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 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.
Broccoli 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 broccoli or spirulina contain more calories in 100 grams?Spirulina is high in calories and broccoli has 90% less calories than spirulina - broccoli has 34 calories in 100g and spirulina has 290 calories.
Is broccoli or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 19 times more protein than broccoli - broccoli has 2.8g of protein per 100 grams and spirulina has 57.5g of protein.
Does broccoli or spirulina have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than spirulina - broccoli has 6.6g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does broccoli or spirulina contain more calcium?
Both broccoli and spirulina are high in calcium. Spirulina has 160% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does broccoli or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 38 times more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does broccoli or spirulina contain more potassium?
Both broccoli and spirulina are high in potassium. Spirulina has 330% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and spirulina has 1363mg of potassium.