Chlorella Spirulina

Chlorella and spirulina are forms of algae that are considered as superfoods worldwide. Both have impressive nutrient profiles and potential health benefits, such as lowering risk factors of heart disease and improving blood sugar management. Differences between chlorella and spirulina While both boast an impressive nutritional profile and similar health benefits, they have several differences. Chlorella is higher in fat and calories Chlorella and spirulina deliver a number of nutrients. A 1-ounce (28-gram) serving of these algae contains the following (2, 3): Chlorella Spirulina Calories 115 calories 81 calories Protein 16 grams 16 grams Carbs 7 grams 7 grams Fat 3 grams 2 grams Vitamin A 287% of the Daily Value (DV) 3% of the DV Riboflavin (B2) 71% of the DV 60% of the DV Thiamine (B1) 32% of the DV 44% of the DV Folate 7% of the DV 7% of the DV Magnesium 22% of the DV 14% of the DV Iron 202% of the DV 44% of the DV Phosphorus 25% of the DV 3% of the DV Zinc 133% of the DV 4% of the DV Copper 0% of the DV 85% of the DV While their protein, carbohydrate, and fat compositions are very similar, their most notable nutritional differences lie in their calorie, vitamin, and mineral contents. Chlorella is higher in: calories omega-3 fatty acids provitamin A riboflavin magnesium iron zinc Spirulina is lower in calories but still contains a high amount of: riboflavin thiamine iron copper Chlorella contains higher levels of omega-3 fatty acids Chlorella and spirulina contain similar amounts of fat, but the type of fat differs greatly. Both algae are particularly rich in polyunsaturated fats, especially omega-3 fatty acids. Omega-3 and omega-6 fatty acids are essential polyunsaturated fats that are important for proper cell growth and brain function. They’re considered essential because your body is unable to produce them. Therefore, you must obtain them from your diet. Intake of polyunsaturated fats has been associated with a lower risk of heart disease, particularly when substituted for saturated fats. Omega-3 fatty acids, in particular, are associated with numerous health benefits, including reduced inflammation, improved bone health, and a lower risk of heart disease and certain cancers. Both forms of algae contain various types of polyunsaturated fats. However, a study that analyzed the fatty acid contents of these algae found that chlorella contains more omega-3 fatty acids, while spirulina is higher in omega-6 fatty acids. Both are high in antioxidants In addition to their high levels of polyunsaturated fat, both chlorella and spirulina are very high in antioxidants. These are compounds that interact with and neutralize free radicals in your body to prevent damage to cells and tissues. In one study, 52 people who smoked cigarettes were supplemented with 6.3 grams of chlorella for 6 weeks. Participants who received the supplement experienced a 44% increase in blood levels of vitamin C and a 16% increase in levels of vitamin E. Both of these vitamins have antioxidant properties. Furthermore, those who received a chlorella supplement also showed a significant decrease in DNA damage. In another study, 30 people with chronic obstructive pulmonary disease (COPD) consumed either 1 or 2 grams of spirulina daily for 60 days. Participants experienced up to a 20% increase in blood levels of the antioxidant enzyme superoxide dismutase, and up to a 29% increase in vitamin C levels. Blood levels of an important marker of oxidative stress also decreased by up to 36%. Spirulina may be higher in protein Civilizations as far back as the Aztecs have used algae, such as spirulina and chlorella, as food. Due to its high protein content, NASA has used spirulina as a dietary supplement for their astronauts during space missions. Currently, scientists are investigating chlorella as a potential high protein, nutritious food source for longer missions in space. The protein found in both spirulina and chlorella contains all essential amino acids, and your body easily absorbs it. While chlorella and spirulina both contain high amounts of protein, studies indicate that some strains of spirulina can contain up to 10% more protein than chlorella. SUMMARY Chlorella is rich in omega-3 fatty acids, vitamin A, riboflavin, iron, and zinc. Spirulina contains more thiamine, copper, and possibly more protein.