Pasta vs. Spirulina
Nutrition comparison of Pasta and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and spirulina:
- Both pasta and spirulina are high in calories, dietary fiber, iron, potassium and protein.
- Pasta has 8.5 times less saturated fat than spirulina.
- Spirulina has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, pasta contains more folate.
- Spirulina has signficantly more Vitamin C than pasta.
- Spirulina is an excellent source of calcium.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and spirulina are high in calories. Pasta has 28% more calories than spirulina - pasta has 371 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, pasta is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Pasta has a macronutrient ratio of 14:82:4 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Spirulina | |
|---|---|---|
| Protein | 14% | 59% |
| Carbohydrates | 82% | 25% |
| Fat | 4% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and spirulina has 68% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both pasta and spirulina are high in dietary fiber. Pasta is very similar to pasta for dietary fiber - pasta has 3.2g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Pasta and spirulina contain similar amounts of sugar - pasta has 2.7g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Both pasta and spirulina are high in protein. Spirulina has 341% more protein than pasta - pasta has 13g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Pasta has 8.5 times less saturated fat than spirulina - pasta has 0.28g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than pasta - spirulina has 10.1mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than pasta - spirulina has 29ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Spirulina has 44 times more Vitamin E than pasta - pasta has 0.11mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 254 times more Vitamin K than pasta - pasta 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, pantothenic acid and Vitamin B6, however, pasta contains more folate. Both pasta and spirulina contain significant amounts of niacin.
| Pasta | Spirulina | |
|---|---|---|
| Thiamin | 0.891 MG | 2.38 MG |
| Riboflavin | 0.4 MG | 3.67 MG |
| Niacin | 7.177 MG | 12.82 MG |
| Pantothenic acid | 0.431 MG | 3.48 MG |
| Vitamin B6 | 0.142 MG | 0.364 MG |
| Folate | 237 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 471% more calcium than pasta - pasta has 21mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both pasta and spirulina are high in iron. Spirulina has 764% more iron than pasta - pasta has 3.3mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both pasta and spirulina are high in potassium. Spirulina has 511% more potassium than pasta - pasta has 223mg of potassium per 100 grams and spirulina has 1363mg 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 pasta per 100 grams.
| Pasta | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.823 G |
| Total | 0.024 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than pasta per 100 grams.
| Pasta | Spirulina | |
|---|---|---|
| linoleic acid | 0.54 G | 1.254 G |
| Total | 0.54 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.
Pasta g
()
|
Daily Values (%) |
Spirulina g
()
|
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|---|---|---|---|---|---|---|---|
| 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 pasta or spirulina contain more calories in 100 grams?Both pasta and spirulina are high in calories. Pasta has 30% more calories than spirulina - pasta has 371 calories in 100g and spirulina has 290 calories.
Is pasta or spirulina better for protein?
Both pasta and spirulina are high in protein. Spirulina has 340% more protein than pasta - pasta has 13g of protein per 100 grams and spirulina has 57.5g of protein.
Does pasta or spirulina have more carbohydrates?
By weight, pasta is high in carbohydrates and spirulina has 70% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does pasta or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 470% more calcium than pasta - pasta has 21mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does pasta or spirulina contain more iron?
Both pasta and spirulina are high in iron. Spirulina has 760% more iron than pasta - pasta has 3.3mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does pasta or spirulina contain more potassium?
Both pasta and spirulina are high in potassium. Spirulina has 510% more potassium than pasta - pasta has 223mg of potassium in 100 grams and spirulina has 1363mg of potassium.