Spirulina vs. Squash
Nutrition comparison of Spirulina and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
spirulina
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in spirulina and squash:
- Both squash and spirulina are high in calcium, dietary fiber and potassium.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina is an excellent source of iron and protein.
- Squash has 138.4 times less saturated fat than spirulina.
- Squash has 56% less carbohydrates than spirulina.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Spirulina (Seaweed, spirulina, dried) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and squash has 86% less calories than spirulina - squash has 40 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, spirulina is much heavier in protein, much lighter in carbs and heavier in fat compared to squash per calorie. Spirulina has a macronutrient ratio of 59:25:17 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Spirulina | Squash | |
|---|---|---|
| Protein | 59% | 8% |
| Carbohydrates | 25% | 91% |
| Fat | 17% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 56% less carbohydrates than spirulina - squash has 10.5g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both squash and spirulina are high in dietary fiber. Squash is very similar to squash for dietary fiber - squash has 3.2g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Squash and spirulina contain similar amounts of sugar - squash has 2g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 62 times more protein than squash - squash has 0.9g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Squash has 138.4 times less saturated fat than spirulina - squash has 0.02g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has 50% more Vitamin C than spirulina - squash has 15.1mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has 18 times more Vitamin A than spirulina - squash has 558ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 288% more Vitamin E than squash - squash has 1.3mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 24 times more Vitamin K than squash - squash has 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.
| Spirulina | Squash | |
|---|---|---|
| Thiamin | 2.38 MG | 0.072 MG |
| Riboflavin | 3.67 MG | 0.017 MG |
| Niacin | 12.82 MG | 0.969 MG |
| Pantothenic acid | 3.48 MG | 0.359 MG |
| Vitamin B6 | 0.364 MG | 0.124 MG |
| Folate | 94 UG | 19 UG |
Minerals
calcium
Both squash and spirulina are high in calcium. Spirulina has 193% more calcium than squash - squash has 41mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 46 times more iron than squash - squash has 0.6mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both squash and spirulina are high in potassium. Spirulina has 380% more potassium than squash - squash has 284mg 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 squash per 100 grams.
| Spirulina | Squash | |
|---|---|---|
| alpha linoleic acid | 0.823 G | 0.024 G |
| Total | 0.823 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than squash per 100 grams.
| Spirulina | Squash | |
|---|---|---|
| linoleic acid | 1.254 G | 0.014 G |
| Total | 1.254 G | 0.014 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.
Spirulina g
()
|
Daily Values (%) |
Cooked Squash 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 % |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 squash or spirulina contain more calories in 100 grams?Spirulina is high in calories and squash has 90% less calories than spirulina - squash has 40 calories in 100g and spirulina has 290 calories.
Is squash or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 62 times more protein than squash - squash has 0.9g of protein per 100 grams and spirulina has 57.5g of protein.
Does squash or spirulina have more carbohydrates?
By weight, squash has 60% fewer carbohydrates than spirulina - squash has 10.5g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does squash or spirulina contain more calcium?
Both squash and spirulina are high in calcium. Spirulina has 190% more calcium than squash - squash has 41mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does squash or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 46 times more iron than squash - squash has 0.6mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does squash or spirulina contain more potassium?
Both squash and spirulina are high in potassium. Spirulina has 380% more potassium than squash - squash has 284mg of potassium in 100 grams and spirulina has 1363mg of potassium.