Grapefruit vs. Spirulina
Nutrition comparison of Grapefruit and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and spirulina:
- Grapefruit has 125.1 times less saturated fat than spirulina.
- Grapefruit has 55% less carbohydrates than spirulina.
- Grapefruit is an excellent source of Vitamin C.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and grapefruit has 86% less calories than spirulina - spirulina has 290 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Grapefruit has a macronutrient ratio of 7:91:3 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Spirulina | |
|---|---|---|
| Protein | 7% | 59% |
| Carbohydrates | 91% | 25% |
| Fat | 3% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Grapefruit has 55% less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has 125% more dietary fiber than grapefruit - spirulina has 3.6g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Spirulina and grapefruit contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 73 times more protein than grapefruit - spirulina has 57.5g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Grapefruit has 125.1 times less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 209% more Vitamin C than spirulina - spirulina has 10.1mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 100% more Vitamin A than spirulina - spirulina has 29ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Spirulina has 37 times more Vitamin E than grapefruit - spirulina has 5mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Spirulina has more Vitamin K than grapefruit - spirulina has 25.5ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Grapefruit | Spirulina | |
|---|---|---|
| Thiamin | 0.043 MG | 2.38 MG |
| Riboflavin | 0.031 MG | 3.67 MG |
| Niacin | 0.204 MG | 12.82 MG |
| Pantothenic acid | 0.262 MG | 3.48 MG |
| Vitamin B6 | 0.053 MG | 0.364 MG |
| Folate | 13 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 445% more calcium than grapefruit - spirulina has 120mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Spirulina is an excellent source of iron and it has 355 times more iron than grapefruit - spirulina has 28.5mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 910% more potassium than grapefruit - spirulina has 1363mg of potassium per 100 grams and grapefruit has 135mg 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,
| Grapefruit | Spirulina | |
|---|---|---|
| beta-carotene | 686 UG | 342 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than grapefruit per 100 grams.
| Grapefruit | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.823 G |
| Total | 0.008 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than grapefruit per 100 grams.
| Grapefruit | Spirulina | |
|---|---|---|
| linoleic acid | 0.029 G | 1.254 G |
| Total | 0.029 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: Grapefruit (Grapefruit, raw, pink and red, all areas) and Spirulina (Seaweed, spirulina, dried) .
Grapefruit 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 grapefruit contain more calories in 100 grams?Spirulina is high in calories and grapefruit has 90% less calories than spirulina - spirulina has 290 calories in 100g and grapefruit has 42 calories.
Is spirulina or grapefruit better for protein?
Spirulina is a fantastic source of protein and it has 73 times more protein than grapefruit - spirulina has 57.5g of protein per 100 grams and grapefruit has 0.77g of protein.
Does spirulina or grapefruit have more carbohydrates?
By weight, grapefruit has 60% fewer carbohydrates than spirulina - spirulina has 23.9g of carbs for 100g and grapefruit has 10.7g of carbohydrates.
Does spirulina or grapefruit contain more calcium?
Spirulina is a rich source of calcium and it has 450% more calcium than grapefruit - spirulina has 120mg of calcium in 100 grams and grapefruit has 22mg of calcium.
Does spirulina or grapefruit contain more iron?
Spirulina is an abundant source of iron and it has 355 times more iron than grapefruit - spirulina has 28.5mg of iron in 100 grams and grapefruit has 0.08mg of iron.
Does spirulina or grapefruit contain more potassium?
Spirulina is a rich source of potassium and it has 910% more potassium than grapefruit - spirulina has 1363mg of potassium in 100 grams and grapefruit has 135mg of potassium.