Raspberries vs. Spirulina
Nutrition comparison of Raspberries and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and spirulina:
- Both raspberries and spirulina are high in dietary fiber.
- Raspberry has 138.4 times less saturated fat than spirulina.
- Raspberry is an excellent source of Vitamin C.
- Spirulina has more beta-carotene than raspberry, however, raspberry contains more lutein + zeaxanthin than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and raspberry has 82% less calories than spirulina - raspberry has 52 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, raspberries is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Spirulina | |
|---|---|---|
| Protein | 8% | 58% |
| Carbohydrates | 82% | 24% |
| Fat | 10% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 50% less carbohydrates than spirulina - raspberry has 11.9g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both raspberries and spirulina are high in dietary fiber. Raspberry has 81% more dietary fiber than spirulina - raspberry has 6.5g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Raspberries and spirulina contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 46 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Raspberry has 138.4 times less saturated fat than spirulina - raspberry has 0.02g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 159% more Vitamin C than spirulina - raspberry has 26.2mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has 13 times more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 475% more Vitamin E than raspberry - raspberry has 0.87mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Raspberries and spirulina contain similar amounts of Vitamin K - raspberry has 7.8ug 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.
| Raspberries | Spirulina | |
|---|---|---|
| Thiamin | 0.032 MG | 2.38 MG |
| Riboflavin | 0.038 MG | 3.67 MG |
| Niacin | 0.598 MG | 12.82 MG |
| Pantothenic acid | 0.329 MG | 3.48 MG |
| Vitamin B6 | 0.055 MG | 0.364 MG |
| Folate | 21 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 380% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 40 times more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 803% more potassium than raspberry - raspberry has 151mg 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 raspberry per 100 grams, however, raspberry contains more lutein + zeaxanthin than spirulina per 100 grams.
| Raspberries | Spirulina | |
|---|---|---|
| beta-carotene | 12 UG | 342 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than raspberry per 100 grams.
| Raspberries | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.823 G |
| Total | 0.126 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than raspberry per 100 grams.
| Raspberries | Spirulina | |
|---|---|---|
| linoleic acid | 0.249 G | 1.254 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Spirulina (Seaweed, spirulina, dried) .
Raspberries 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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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 raspberries or spirulina contain more calories in 100 grams?Spirulina is high in calories and raspberry has 80% less calories than spirulina - raspberry has 52 calories in 100g and spirulina has 290 calories.
Is raspberries or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 46 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and spirulina has 57.5g of protein.
Does raspberries or spirulina have more carbohydrates?
By weight, raspberry has 50% fewer carbohydrates than spirulina - raspberry has 11.9g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does raspberries or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 380% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does raspberries or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 40 times more iron than raspberry - raspberry has 0.69mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does raspberries or spirulina contain more potassium?
Spirulina is a rich source of potassium and it has 800% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and spirulina has 1363mg of potassium.