Tumeric vs. Spirulina
Nutrition comparison of Tumeric and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tumeric
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tumeric and spirulina:
- Both spirulina and tumeric are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than tumeric.
USDA sources for nutritional information: Tumeric (Spices, turmeric, ground) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and tumeric are high in calories. Tumeric has a little more calories (8%) than spirulina by weight - spirulina has 290 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, tumeric is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Tumeric has a macronutrient ratio of 11:80:9 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tumeric | Spirulina | |
|---|---|---|
| Protein | 11% | 59% |
| Carbohydrates | 80% | 25% |
| Fat | 9% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Tumeric is high in carbohydrates and spirulina has 64% less carbohydrates than tumeric - spirulina has 23.9g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Both spirulina and tumeric are high in dietary fiber. Tumeric has 531% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Spirulina and tumeric contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and tumeric has 3.2g of sugar.
Protein
protein
Both spirulina and tumeric are high in protein. Spirulina has 494% more protein than tumeric - spirulina has 57.5g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Spirulina and tumeric contain similar amounts of saturated fat - spirulina has 2.7g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
trans fat
Both tumeric and spirulina are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than tumeric - spirulina has 10.1mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than tumeric - spirulina has 29ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.
Vitamin E
Spirulina and tumeric contain similar amounts of Vitamin E - spirulina has 5mg of Vitamin E per 100 grams and tumeric has 4.4mg of Vitamin E.
Vitamin K
Spirulina and tumeric contain similar amounts of Vitamin K - spirulina has 25.5ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Tumeric | Spirulina | |
|---|---|---|
| Thiamin | 0.058 MG | 2.38 MG |
| Riboflavin | 0.15 MG | 3.67 MG |
| Niacin | 1.35 MG | 12.82 MG |
| Pantothenic acid | 0.542 MG | 3.48 MG |
| Vitamin B6 | 0.107 MG | 0.364 MG |
| Folate | 20 UG | 94 UG |
Minerals
calcium
Both spirulina and tumeric are high in calcium. Tumeric has 40% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Both spirulina and tumeric are high in iron. Tumeric has 93% more iron than spirulina - spirulina has 28.5mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Both spirulina and tumeric are high in potassium. Tumeric has 108% more potassium than - spirulina has 1363mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than tumeric per 100 grams.
| Tumeric | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.823 G |
| Total | 0.084 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, both tumeric and spirulina contain significant amounts of linoleic acid.
| Tumeric | Spirulina | |
|---|---|---|
| other omega 6 | 0.081 G | ~ |
| linoleic acid | 0.672 G | 1.254 G |
| Total | 0.753 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.
Tumeric 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 spirulina or tumeric contain more calories in 100 grams?Both spirulina and tumeric are high in calories. Tumeric has a little more calories ( 10%) than spirulina by weight - spirulina has 290 calories in 100g and tumeric has 312 calories.
Is spirulina or tumeric better for protein?
Both spirulina and tumeric are high in protein. Spirulina has 490% more protein than tumeric - spirulina has 57.5g of protein per 100 grams and tumeric has 9.7g of protein.
Does spirulina or tumeric have more carbohydrates?
By weight, tumeric is high in carbohydrates and spirulina has 60% fewer carbohydrates than tumeric - spirulina has 23.9g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does spirulina or tumeric contain more calcium?
Both spirulina and tumeric are high in calcium. Tumeric has 40% more calcium than spirulina - spirulina has 120mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does spirulina or tumeric contain more iron?
Both spirulina and tumeric are high in iron. Tumeric has 90% more iron than spirulina - spirulina has 28.5mg of iron in 100 grams and tumeric has 55mg of iron.
Does spirulina or tumeric contain more potassium?
Both spirulina and tumeric are high in potassium. Tumeric has 110% more potassium than - spirulina has 1363mg of potassium in 100 grams and tumeric has 2080mg of potassium.