Spirulina vs. Tomato
Nutrition comparison of Spirulina and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
spirulina
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in spirulina and tomato:
- Both tomato and spirulina are high in potassium.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina is an excellent source of calcium, dietary fiber, iron and protein.
- Tomato has 5.1 times less carbohydrates than spirulina.
- Tomato has 93.6 times less saturated fat than spirulina.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Spirulina (Seaweed, spirulina, dried) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and tomato has 94% less calories than spirulina - tomato has 18 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 tomato per calorie. Spirulina has a macronutrient ratio of 59:25:17 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Spirulina | Tomato | |
|---|---|---|
| Protein | 59% | 17% |
| Carbohydrates | 25% | 75% |
| Fat | 17% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 5.1 times less carbohydrates than spirulina - tomato has 3.9g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has 200% more dietary fiber than tomato - tomato has 1.2g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Tomato and spirulina contain similar amounts of sugar - tomato has 2.6g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 64 times more protein than tomato - tomato has 0.88g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Tomato has 93.6 times less saturated fat than spirulina - tomato has 0.03g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 36% more Vitamin C than spirulina - tomato has 13.7mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Tomato and spirulina contain similar amounts of Vitamin A - tomato has 42ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 826% more Vitamin E than tomato - tomato has 0.54mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Tomato and spirulina contain similar amounts of Vitamin K - tomato has 7.9ug 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 | Tomato | |
|---|---|---|
| Thiamin | 2.38 MG | 0.037 MG |
| Riboflavin | 3.67 MG | 0.019 MG |
| Niacin | 12.82 MG | 0.594 MG |
| Pantothenic acid | 3.48 MG | 0.089 MG |
| Vitamin B6 | 0.364 MG | 0.08 MG |
| Folate | 94 UG | 15 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 11 times more calcium than tomato - tomato has 10mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 104 times more iron than tomato - tomato has 0.27mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both tomato and spirulina are high in potassium. Spirulina has 475% more potassium than tomato - tomato has 237mg 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, both spirulina and tomato contain significant amounts of beta-carotene.
| Spirulina | Tomato | |
|---|---|---|
| beta-carotene | 342 UG | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
| lutein + zeaxanthin | ~ | 123 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Spirulina | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.823 G | 0.003 G |
| Total | 0.823 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than tomato per 100 grams.
| Spirulina | Tomato | |
|---|---|---|
| linoleic acid | 1.254 G | 0.08 G |
| Total | 1.254 G | 0.08 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 (%) |
Tomato 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 tomato or spirulina contain more calories in 100 grams?Spirulina is high in calories and tomato has 90% less calories than spirulina - tomato has 18 calories in 100g and spirulina has 290 calories.
Is tomato or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 64 times more protein than tomato - tomato has 0.88g of protein per 100 grams and spirulina has 57.5g of protein.
Does tomato or spirulina have more carbohydrates?
By weight, tomato has 5.1 times fewer carbohydrates than spirulina - tomato has 3.9g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does tomato or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 11 times more calcium than tomato - tomato has 10mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does tomato or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 104 times more iron than tomato - tomato has 0.27mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does tomato or spirulina contain more potassium?
Both tomato and spirulina are high in potassium. Spirulina has 480% more potassium than tomato - tomato has 237mg of potassium in 100 grams and spirulina has 1363mg of potassium.