Comparing Nutrients in 100 calories Dried Agar Seaweed VS Spirulina

Weight per 100 calories

• Dried Agar Seaweed: 32.7g
• Spirulina: 385g

Dried Agar Seaweed has 11.8 times more energy per 100g than Spirulina. It has high energy density when compared to other foods. Raw Spirulina Seaweed having very low energy density.

Which food has more nutrients per 100 calories - Dried Agar Seaweed or Spirulina?

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Spirulina	64%	10%	26%

Macro Nutrients

	Dried Agar Seaweed	Spirulina	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.098g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.62% 0.52g	32g per day for Men 19-50 years
Omega 3	0.02% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.008% 0.001g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	7.16% 9.3g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	1.6% 1.15g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.62% 2.5g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	3.62% 2.03g	40.7% 22.8g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.3% 11.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.27% 0.003mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.41% 0.066mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.4% 190μg	8.65% 34.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.85% 3.46mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.63mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.64% 7.97μg	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Spirulina	Recommended Dietary Allowance
Calcium	20.4% 204mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	255% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	87.4% 7mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	17.4% 73mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	31% 0.72mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.43% 17mg	6.04% 42.3mg	700mg per day for Men 19-50 years
Potassium	11% 368mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.22% 33.3mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	17.2% 1.9mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.077% 2.84g	9.43% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried Agar Seaweed vs Spirulina:

• Dried Agar Seaweed has 5.5 times more Vitamin B9 than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains more Vitamin A, 261.3 times more Vitamin B1, 18.1 times more Vitamin B2, 69.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Raw Spirulina Seaweed have similar amounts of Vitamin E and Vitamin K per 100 kcal.
• Both Dried Agar Seaweed as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dried Agar Seaweed vs Spirulina:

• Dried Agar Seaweed has 4.4 times more Calcium, 3.4 times more Magnesium, 2 times more Manganese and 2.5 times more Zinc than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 11.5 times more Copper, 1.5 times more Iron, 2.5 times more Phosphorus, 1.3 times more Potassium, 11.3 times more Sodium and 122.9 times more Water than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Raw Spirulina Seaweed have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Agar Seaweed has 2.8 times more Carbohydrate and 1.6 times more Fiber than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 15.3 times more Fat, 26 times more Saturated Fat, 494.3 times more Omega 3, 188.3 times more Omega 6 and 11.2 times more Protein than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Raw Spirulina Seaweed have similar amounts of Energy and Sugars per 100 kcal.
• Both Dried Agar Seaweed as well as Raw Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.