Comparing Nutrients in 300 calories Spirulina VS Wakame Seaweed

Weight per 300 calories

• Spirulina: 1154g
• Wakame Seaweed: 667g

Raw Wakame Seaweed has 1.7 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 300 calories - Spirulina or Wakame Seaweed?

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Spirulina	Wakame Seaweed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	4.87% 1.56g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	30.3% 0.48g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	0.39% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.5% 28g	47% 61g	130g per day for Men 19-50 years
Sugars	4.77% 3.46g	5.98% 4.33g	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	12% 4.6g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	122% 68.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	3.85% 34.6μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	213% 2.56mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	304% 3.95mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.3% 14mg	66.7% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.75mg	93% 4.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	1.03% 0.013mg	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	26% 104μg	327% 1307μg	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	11.5% 10.4mg	22.2% 20mg	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	37.7% 5.65mg	44.4% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	29.4% 35.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Wakame Seaweed	Recommended Dietary Allowance
Calcium	14% 138mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	765% 6.9mg	210% 1.9mg	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	402% 32mg	182% 14.5mg	8mg per day for Men 19-50 years
Magnesium	52% 219mg	170% 713mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	406% 9.33mg	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	18% 127mg	76% 533mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	8.5% 4.67μg	55μg per day for Men 19-50 years
Sodium	75.4% 1131mg	388% 5813mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	28.3% 1046g	14.4% 533g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Spirulina vs Wakame Seaweed:

• Raw Spirulina Seaweed has 6.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 29.4 times more Vitamin B6 than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 3.5 times more Vitamin A, 12.6 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Raw Wakame Seaweed have similar amounts of Vitamin B5, Vitamin E and Vitamin K per 300 kcal.
• Both Raw Spirulina Seaweed as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Spirulina vs Wakame Seaweed:

• Raw Spirulina Seaweed has 3.6 times more Copper, 2.2 times more Iron, 4.4 times more Potassium, 1.7 times more Selenium and 2 times more Water than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 7.2 times more Calcium, 3.3 times more Magnesium, 4.3 times more Manganese, 4.2 times more Phosphorus and 5.1 times more Sodium than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Raw Wakame Seaweed have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Spirulina Seaweed has 1.8 times more Saturated Fat, 36.3 times more Omega 3, 11.1 times more Omega 6, 1.4 times more Fiber and 3.4 times more Protein than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 2.2 times more Carbohydrate and 1.3 times more Sugars than Raw Spirulina Seaweed.
• Both Raw Spirulina Seaweed and Raw Wakame Seaweed have similar amounts of Energy and Fat per 300 kcal.
• Both Raw Spirulina Seaweed as well as Raw Wakame Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.