Vegetable Oil vs. Spirulina
Nutrition comparison of Vegetable Oil and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vegetable oil
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vegetable oil and spirulina:
- Both spirulina and vegetable oil are high in calories.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than vegetable oil.
- Spirulina is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Vegetable oil has signficantly less carbohydrates than spirulina.
USDA sources for nutritional information: Vegetable Oil (Vegetable oil, palm kernel) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and vegetable oil are high in calories. Vegetable oil has 197% more calories than spirulina - spirulina has 290 calories per 100 grams and vegetable oil has 862 calories.
For macronutrient ratios, vegetable oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to spirulina per calorie. Vegetable oil has a macronutrient ratio of 0:0:100 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vegetable Oil | Spirulina | |
|---|---|---|
| Protein | ~ | 58% |
| Carbohydrates | ~ | 24% |
| Fat | 100% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Vegetable oil has signficantly less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and vegetable oil does not contain significant amounts.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than vegetable oil - spirulina has 3.6g of dietary fiber per 100 grams and vegetable oil does not contain significant amounts.
sugar
Vegetable oil has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and vegetable oil does not contain significant amounts.
Protein
protein
Spirulina is an excellent source of protein and it has more protein than vegetable oil - spirulina has 57.5g of protein per 100 grams and vegetable oil does not contain significant amounts.
Fat
saturated fat
Vegetable oil is high in saturated fat and spirulina has 67% less saturated fat than vegetable oil - spirulina has 2.7g of saturated fat per 100 grams and vegetable oil has 8.2g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than vegetable oil - spirulina has 10.1mg of Vitamin C per 100 grams and vegetable oil does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than vegetable oil - spirulina has 29ug of Vitamin A per 100 grams and vegetable oil does not contain significant amounts.
Vitamin E
Spirulina and vegetable oil contain similar amounts of Vitamin E - spirulina has 5mg of Vitamin E per 100 grams and vegetable oil has 3.8mg of Vitamin E.
Vitamin K
Spirulina and vegetable oil contain similar amounts of Vitamin K - spirulina has 25.5ug of Vitamin K per 100 grams and vegetable oil has 24.7ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Vegetable Oil | Spirulina | |
|---|---|---|
| Thiamin | ~ | 2.38 MG |
| Riboflavin | ~ | 3.67 MG |
| Niacin | ~ | 12.82 MG |
| Pantothenic acid | ~ | 3.48 MG |
| Vitamin B6 | ~ | 0.364 MG |
| Folate | ~ | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has more calcium than vegetable oil - spirulina has 120mg of calcium per 100 grams and vegetable oil does not contain significant amounts.
iron
Spirulina is an excellent source of iron and it has more iron than vegetable oil - spirulina has 28.5mg of iron per 100 grams and vegetable oil does not contain significant amounts.
potassium
Spirulina is an excellent source of potassium and it has more potassium than vegetable oil - spirulina has 1363mg of potassium per 100 grams and vegetable oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both vegetable oil and spirulina contain significant amounts of linoleic acid.
| Vegetable Oil | Spirulina | |
|---|---|---|
| linoleic acid | 1.6 G | 1.254 G |
| Total | 1.6 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: Vegetable Oil (Vegetable oil, palm kernel) and Spirulina (Seaweed, spirulina, dried) .
Vegetable Oil 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 vegetable oil contain more calories in 100 grams?Both spirulina and vegetable oil are high in calories. Vegetable oil has 200% more calories than spirulina - spirulina has 290 calories in 100g and vegetable oil has 862 calories.
Is spirulina or vegetable oil better for protein?
Spirulina is a fantastic source of protein and it has more protein than vegetable oil - spirulina has 57.5g of protein per 100 grams and vegetable oil does not contain significant amounts.
Does spirulina or vegetable oil contain more calcium?
Spirulina is a rich source of calcium and it has more calcium than vegetable oil - spirulina has 120mg of calcium in 100 grams and vegetable oil does not contain significant amounts.
Does spirulina or vegetable oil contain more iron?
Spirulina is an abundant source of iron and it has more iron than vegetable oil - spirulina has 28.5mg of iron in 100 grams and vegetable oil does not contain significant amounts.
Does spirulina or vegetable oil contain more potassium?
Spirulina is a rich source of potassium and it has more potassium than vegetable oil - spirulina has 1363mg of potassium in 100 grams and vegetable oil does not contain significant amounts.