Orange vs. Spirulina
Nutrition comparison of Orange and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and spirulina:
- Both orange and spirulina are high in calcium and dietary fiber.
- Orange has 105 times less saturated fat than spirulina.
- Orange has 52% less carbohydrates than spirulina.
- Orange is an excellent source of Vitamin C.
- Spirulina has 66% less sugar than orange.
- Spirulina has more beta-carotene than orange, however, orange contains more lutein + zeaxanthin than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and orange has 84% less calories than spirulina - orange has 46 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, orange is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Orange has a macronutrient ratio of 6:91:4 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Spirulina | |
|---|---|---|
| Protein | 6% | 59% |
| Carbohydrates | 91% | 25% |
| Fat | 4% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 52% less carbohydrates than spirulina - orange has 11.5g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both orange and spirulina are high in dietary fiber. Spirulina has 50% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Spirulina has 66% less sugar than orange - orange has 9.1g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 81 times more protein than orange - orange has 0.7g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Orange has 105 times less saturated fat than spirulina - orange has 0.03g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 346% more Vitamin C than spirulina - orange has 45mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Orange and spirulina contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 26 times more Vitamin E than orange - orange has 0.18mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has more Vitamin K than orange - spirulina has 25.5ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange | Spirulina | |
|---|---|---|
| Thiamin | 0.1 MG | 2.38 MG |
| Riboflavin | 0.04 MG | 3.67 MG |
| Niacin | 0.4 MG | 12.82 MG |
| Pantothenic acid | 0.25 MG | 3.48 MG |
| Vitamin B6 | 0.051 MG | 0.364 MG |
| Folate | 17 UG | 94 UG |
Minerals
calcium
Both orange and spirulina are high in calcium. Spirulina has 179% more calcium than orange - orange has 43mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 315 times more iron than orange - orange has 0.09mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 707% more potassium than orange - orange has 169mg 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, spirulina has more beta-carotene than orange per 100 grams, however, orange contains more lutein + zeaxanthin than spirulina per 100 grams.
| Orange | Spirulina | |
|---|---|---|
| beta-carotene | 71 UG | 342 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.823 G |
| Total | 0.011 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than orange per 100 grams.
| Orange | Spirulina | |
|---|---|---|
| linoleic acid | 0.031 G | 1.254 G |
| Total | 0.031 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.
Orange 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 % |
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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 orange or spirulina contain more calories in 100 grams?Spirulina is high in calories and orange has 80% less calories than spirulina - orange has 46 calories in 100g and spirulina has 290 calories.
Is orange or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 81 times more protein than orange - orange has 0.7g of protein per 100 grams and spirulina has 57.5g of protein.
Does orange or spirulina have more carbohydrates?
By weight, orange has 50% fewer carbohydrates than spirulina - orange has 11.5g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does orange or spirulina contain more calcium?
Both orange and spirulina are high in calcium. Spirulina has 180% more calcium than orange - orange has 43mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does orange or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 315 times more iron than orange - orange has 0.09mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does orange or spirulina contain more potassium?
Spirulina is a rich source of potassium and it has 710% more potassium than orange - orange has 169mg of potassium in 100 grams and spirulina has 1363mg of potassium.