Cheese vs. Spirulina
Nutrition comparison of Cheese and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and spirulina:
- Both spirulina and cheese are high in calcium, calories and protein.
- Cheese has signficantly less carbohydrates than spirulina.
- Cheese is an excellent source of Vitamin A.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more Vitamin B12.
- Spirulina has signficantly more Vitamin C than cheese.
- Spirulina is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and cheese are high in calories. Cheese has 32% more calories than spirulina - spirulina has 290 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to spirulina per calorie. Cheese has a macronutrient ratio of 25:0:75 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Spirulina | |
|---|---|---|
| Protein | 25% | 58% |
| Carbohydrates | ~ | 24% |
| Fat | 75% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has signficantly less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than cheese - spirulina has 3.6g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both spirulina and cheese are high in protein. Spirulina has 144% more protein than cheese - spirulina has 57.5g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and spirulina has 84% less saturated fat than cheese - spirulina has 2.7g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Spirulina has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than cheese - spirulina has 10.1mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 500% more Vitamin A than spirulina - spirulina has 29ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than spirulina - cheese has 21iu of Vitamin D per 100 grams and spirulina does not contain significant amounts.
Vitamin E
Spirulina has 19 times more Vitamin E than cheese - spirulina has 5mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Spirulina has 920% more Vitamin K than cheese - spirulina has 25.5ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more Vitamin B12.
| Cheese | Spirulina | |
|---|---|---|
| Thiamin | 0.023 MG | 2.38 MG |
| Riboflavin | 0.318 MG | 3.67 MG |
| Niacin | 0.114 MG | 12.82 MG |
| Pantothenic acid | 0.249 MG | 3.48 MG |
| Vitamin B6 | 0.061 MG | 0.364 MG |
| Folate | 13 UG | 94 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both spirulina and cheese are high in calcium. Cheese has 449% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Spirulina is an excellent source of iron and it has 47 times more iron than cheese - spirulina has 28.5mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 15 times more potassium than cheese - spirulina has 1363mg of potassium per 100 grams and cheese has 85mg 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 cheese per 100 grams.
| Cheese | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.823 G |
| Total | 0.332 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than cheese per 100 grams.
| Cheese | Spirulina | |
|---|---|---|
| linoleic acid | 0.532 G | 1.254 G |
| Total | 0.532 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.
Cheese 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 cheese contain more calories in 100 grams?Both spirulina and cheese are high in calories. Cheese has 30% more calories than spirulina - spirulina has 290 calories in 100g and cheese has 384 calories.
Is spirulina or cheese better for protein?
Both spirulina and cheese are high in protein. Spirulina has 140% more protein than cheese - spirulina has 57.5g of protein per 100 grams and cheese has 23.5g of protein.
Does spirulina or cheese contain more calcium?
Both spirulina and cheese are high in calcium. Cheese has 450% more calcium than spirulina - spirulina has 120mg of calcium in 100 grams and cheese has 659mg of calcium.
Does spirulina or cheese contain more iron?
Spirulina is an abundant source of iron and it has 47 times more iron than cheese - spirulina has 28.5mg of iron in 100 grams and cheese has 0.59mg of iron.
Does spirulina or cheese contain more potassium?
Spirulina is a rich source of potassium and it has 15 times more potassium than cheese - spirulina has 1363mg of potassium in 100 grams and cheese has 85mg of potassium.