Comparing Nutrients in 100 calories Spirulina VS Broccoli

Weight per 100 calories

• Spirulina: 385g
• Broccoli: 294g

Raw Broccoli has 1.3 times more energy per unit of mass than Raw Spirulina Seaweed, which is low in comparison to other foods. Spirulina having very low energy density.

Which food has more nutrients per 100 calories - Spirulina or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Broccoli	27%	8%	65%

Macro Nutrients

	Spirulina	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.62% 0.52g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.16% 9.3g	15% 19.5g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	6.9% 5g	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	2.76% 2g	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	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	4.05% 1.54g	20% 7.65g	38g per day for Men 19-50 years
Protein	40.7% 22.8g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Broccoli	Recommended Dietary Allowance
Vitamin A	1.3% 11.5μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	39.6% 0.51mg	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	8.65% 34.6μg	46.3% 185μg	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	3.85% 3.46mg	292% 262mg	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	12.6% 1.9mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8% 9.6μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Broccoli	Recommended Dietary Allowance
Calcium	4.6% 46mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	16% 0.14mg	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	134% 10.7mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	27% 0.62mg	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	6.04% 42.3mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	9.43% 349g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Spirulina vs Broccoli:

• Raw Spirulina Seaweed has 4.1 times more Vitamin B1, 3.8 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 7.9 times more Vitamin A, 1.3 times more Vitamin B5, 3.9 times more Vitamin B6, 5.4 times more Vitamin B9, 75.8 times more Vitamin C and 31.1 times more Vitamin K than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Raw Broccoli have similar amounts of Vitamin E per 100 kcal.
• Both Raw Spirulina Seaweed as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Spirulina vs Broccoli:

• Raw Spirulina Seaweed has 15.9 times more Copper, 5 times more Iron, 3.9 times more Sodium and 1.3 times more Water than Raw Broccoli.
• While Raw Broccoli contains 3 times more Calcium, 4.6 times more Phosphorus, 1.9 times more Potassium, 2.7 times more Selenium and 1.6 times more Zinc than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Raw Broccoli have similar amounts of Magnesium and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Spirulina Seaweed has 1.4 times more Fat, 1.5 times more Saturated Fat, 1.7 times more Omega 6 and 2.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Carbohydrate, 4.3 times more Sugars and 5 times more Fiber than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Raw Broccoli have similar amounts of Energy and Omega 3 per 100 kcal.
• Both Raw Spirulina Seaweed as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.