Milk vs. Spirulina

Nutrition comparison of Milk and Spirulina

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of milk versus spirulina (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in milk and spirulina:

  • Both spirulina and milk are high in calcium.
  • Milk has 3.9 times less carbohydrates than spirulina.
  • Milk has 53% less saturated fat than spirulina.
  • Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12.
  • Spirulina has signficantly more Vitamin C than milk.
  • Spirulina has signficantly more Vitamin E than milk.
  • Spirulina is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of milk and spirulina is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.

Image of Milk src
Image of Spirulina src
Here's an infographic summarizing the nutritional differences between milk and spirulina. marks particularly rich nutrients.

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nutrition comparison of milk vs. spirulina

Calories and Carbs

calories

Spirulina is high in calories and milk has 83% less calories than spirulina - spirulina has 290 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, milk is much lighter in protein, heavier in carbs and heavier in fat compared to spirulina per calorie. Milk has a macronutrient ratio of 26:38:36 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Spirulina
Protein 26% 58%
Carbohydrates 38% 24%
Fat 36% 18%
Alcohol ~ ~

carbohydrates

Milk has 3.9 times less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

dietary fiber

Spirulina is an excellent source of dietary fiber and it has more dietary fiber than milk - spirulina has 3.6g of dietary fiber per 100 grams and milk does not contain significant amounts.

sugar

Spirulina and milk contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and milk has 5.1g of sugar.

Protein

protein

Spirulina is an excellent source of protein and it has 16 times more protein than milk - spirulina has 57.5g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Milk has 53% less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both milk and spirulina are low in trans fat - milk has 0.09g of trans fat per 100 grams and spirulina does not contain significant amounts.

cholesterol

Both milk and spirulina are low in cholesterol - milk has 8mg of cholesterol per 100 grams and spirulina does not contain significant amounts.

Vitamins

Vitamin C

Spirulina has signficantly more Vitamin C than milk - spirulina has 10.1mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.

Vitamin A

Milk has 90% more Vitamin A than spirulina - spirulina has 29ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.

Vitamin D

Milk has more Vitamin D than spirulina - milk has 49iu of Vitamin D per 100 grams and spirulina does not contain significant amounts.

Vitamin E

Spirulina has signficantly more Vitamin E than milk - spirulina has 5mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

Spirulina has 126 times more Vitamin K than milk - spirulina has 25.5ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.

The B Vitamins

Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12.

Milk Spirulina
Thiamin 0.039 MG 2.38 MG
Riboflavin 0.185 MG 3.67 MG
Niacin 0.092 MG 12.82 MG
Pantothenic acid 0.356 MG 3.48 MG
Vitamin B6 0.038 MG 0.364 MG
Folate 5 UG 94 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Both spirulina and milk are high in calcium. is very similar to spirulina for calcium - spirulina has 120mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Spirulina is an excellent source of iron and it has 1424 times more iron than milk - spirulina has 28.5mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Spirulina is an excellent source of potassium and it has 874% more potassium than milk - spirulina has 1363mg of potassium per 100 grams and milk has 140mg 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,

Milk Spirulina
beta-carotene 4 UG 342 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than milk per 100 grams.

Milk 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 milk per 100 grams.

Milk Spirulina
other omega 6 0.004 G ~
linoleic acid 0.062 G 1.254 G
Total 0.066 G 1.254 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Milk or Spirulina .

Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Spirulina (Seaweed, spirulina, dried) .

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FAQ

Does spirulina or milk contain more calories in 100 grams?
Spirulina is high in calories and milk has 80% less calories than spirulina - spirulina has 290 calories in 100g and milk has 50 calories.

Is spirulina or milk better for protein?
Spirulina is a fantastic source of protein and it has 16 times more protein than milk - spirulina has 57.5g of protein per 100 grams and milk has 3.3g of protein.

Does spirulina or milk have more carbohydrates?
By weight, milk has 3.9 times fewer carbohydrates than spirulina - spirulina has 23.9g of carbs for 100g and milk has 4.8g of carbohydrates.

Does spirulina or milk contain more calcium?
Both spirulina and milk are high in calcium. is very similar to spirulina for calcium - spirulina has 120mg of calcium in 100 grams and milk has 120mg of calcium.

Does spirulina or milk contain more iron?
Spirulina is an abundant source of iron and it has 1424 times more iron than milk - spirulina has 28.5mg of iron in 100 grams and milk has 0.02mg of iron.

Does spirulina or milk contain more potassium?
Spirulina is a rich source of potassium and it has 870% more potassium than milk - spirulina has 1363mg of potassium in 100 grams and milk has 140mg of potassium.