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.
Detailed nutritional comparison of spirulina and squash is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Spirulina src
Image of Squash src

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 58:24:18 and for squash, 8:90:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Spirulina Squash
Protein 58% 8%
Carbohydrates 24% 90%
Fat 18% 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

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 Squash
beta-carotene 342 UG 4570 UG
alpha-carotene ~ 1130 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Spirulina or Squash .

Note: The specific food items compared are: Spirulina (Seaweed, spirulina, dried) and Squash (Squash, winter, butternut, cooked, baked, without salt) .

Spirulina 100g

( 100 g )
Daily Values (%)

Cooked Squash 100g

( 100 g )
290KCAL 15%
625% calories
40KCAL 2%
24G 10%
140% carbohydrates
10G 4%
3.6G 14%
12% dietary fiber
3.2G 13%
3.1G 55% sugar 2G
7.7G 12%
>999% total fat
0.09G 0.1%
2.7G 15%
>999% saturated fat
0.02G 0.1%
0.68G >999% monounsaturated fat 0.01G
2.1G >999% polyunsaturated fat 0.04G
1048MG 70%
>999% sodium
4MG 0.3%
Vitamins and Minerals
29UG 4%
Vitamin A >999%
558UG 80%
10MG 14%
Vitamin C 50%
15MG 20%
120MG 12%
193% calcium
41MG 4%
29MG 158%
>999% iron
0.6MG 3%
195MG 63%
572% magnesium
29MG 9%
1363MG 59%
380% potassium
284MG 12%
2.4MG 216%
>999% thiamin (Vit B1)
0.07MG 7%
3.7MG 334%
>999% riboflavin (Vit B2)
0.02MG 2%
13MG 92%
>999% niacin (Vit B3)
0.97MG 7%
0.36MG 28%
200% Vitamin B6
0.12MG 10%
3.5MG 70%
872% pantothenic acid (Vit B5)
0.36MG 7%
94UG 24%
395% folate (Vit B9)
19UG 5%
5MG 33%
285% Vitamin E
1.3MG 9%
26UG 28%
>999% Vitamin K
1UG 1%
57G 115%
>999% protein
0.9G 2%
66MG 16%
>999% choline
6.1MG 508%
>999% copper
0.07MG 5%
1.9MG 106%
>999% manganese
0.17MG 10%
118MG 17%
337% phosphorus
27MG 4%
7.2UG 13%
>999% selenium
0.5UG 1%
2MG 25%
>999% zinc
0.13MG 2%
4.7G Water >999% 88G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.

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