Orange Juice vs. Spirulina
Nutrition comparison of Orange Juice and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and spirulina:
- Orange juice has 109.4 times less saturated fat than spirulina.
- Orange juice has 56% less carbohydrates than spirulina.
- Orange juice is an excellent source of Vitamin C.
- Spirulina has 63% less sugar than orange juice.
- Spirulina has more beta-carotene than orange juice, however, orange juice contains more lutein + zeaxanthin than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin E than orange juice.
- Spirulina is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) 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 juice has 84% less calories than spirulina - orange juice has 45 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, orange juice is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Spirulina | |
|---|---|---|
| Protein | 6% | 58% |
| Carbohydrates | 90% | 24% |
| Fat | 4% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice has 56% less carbohydrates than spirulina - orange juice has 10.4g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has 17 times more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Spirulina has 63% less sugar than orange juice - orange juice has 8.4g 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 juice - orange juice has 0.7g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Orange juice has 109.4 times less saturated fat than spirulina - orange juice has 0.02g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 395% more Vitamin C than spirulina - orange juice has 50mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Orange juice and spirulina contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has signficantly more Vitamin E than orange juice - orange juice has 0.04mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 254 times more Vitamin K than orange juice - orange juice has 0.1ug 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, Vitamin B6 and folate.
| Orange Juice | Spirulina | |
|---|---|---|
| Thiamin | 0.09 MG | 2.38 MG |
| Riboflavin | 0.03 MG | 3.67 MG |
| Niacin | 0.4 MG | 12.82 MG |
| Pantothenic acid | 0.19 MG | 3.48 MG |
| Vitamin B6 | 0.04 MG | 0.364 MG |
| Folate | 30 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 991% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 141 times more iron than orange juice - orange juice has 0.2mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 582% more potassium than orange juice - orange juice has 200mg 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 juice per 100 grams, however, orange juice contains more lutein + zeaxanthin than spirulina per 100 grams.
| Orange Juice | Spirulina | |
|---|---|---|
| beta-carotene | 33 UG | 342 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 115 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than orange juice per 100 grams.
| Orange Juice | 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 juice per 100 grams.
| Orange Juice | 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Spirulina (Seaweed, spirulina, dried) .
Orange Juice 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 orange juice or spirulina contain more calories in 100 grams?Spirulina is high in calories and orange juice has 80% less calories than spirulina - orange juice has 45 calories in 100g and spirulina has 290 calories.
Is orange juice or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 81 times more protein than orange juice - orange juice has 0.7g of protein per 100 grams and spirulina has 57.5g of protein.
Does orange juice or spirulina have more carbohydrates?
By weight, orange juice has 60% fewer carbohydrates than spirulina - orange juice has 10.4g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does orange juice or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 990% more calcium than orange juice - orange juice has 11mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does orange juice or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 141 times more iron than orange juice - orange juice has 0.2mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does orange juice or spirulina contain more potassium?
Spirulina is a rich source of potassium and it has 580% more potassium than orange juice - orange juice has 200mg of potassium in 100 grams and spirulina has 1363mg of potassium.