Chlorella or Spirulina: What are the key differences and how to decide which one to use?
Difference between Chlorella and Spirulina
Chlorella and spirulina both provide polyunsaturated fatty acids in different and complementary proportions. Chlorella contains high levels of omega-3 fatty acids (like those found in flax seeds) while spirulina contains omega-6 fatty acids.
Chlorella contains chlorophyll, a powerful antioxidant, especially to detoxify the body and stimulate liver activity.
As the cell membrane of chlorella contains non assimilable fibers (16 to 20%), chlorella will be preferred by those who want to rebalance or stimulate their intestinal transit. As spirulina does not have a cellulose membrane, it will be more easily digested than chlorella and will be preferred by sportsmen; moreover, spirulina helps to fight against muscular fatigue and to regain energy and vitality.
The absorption of iron contained in chlorella and spirulina is at least 5 times more efficient than that of meat. Three grams of chlorella or five grams of spirulina provide between 4 and 5 mg of bio-assimilable iron and correspond to about 50% of the recommended daily intake for people over 50 years old.
Chlorella is preferred for its better iron intake. Chlorella contains B12, 100% bio-assimilable and active compared to spirulina which also contains partially assimilable B12 p.c. considered as analogous and therefore less active for humans. (2)
Spirulina is rich in phycocyanin: a rare blue-green pigment, immunostimulant and powerful antioxidant. Spirulina is richer in carotenoids, hence its protective effect essential to maintain good health and protect cells from the effects of aging. In recent studies, carotenoids have also been identified as primary protectors of the cardiovascular system. In addition, Chinese researchers have shown that phycocyanin, a respiratory protein pigment unique to Spirulina, is involved in bone marrow by stimulating the evolution and differentiation of red and white lineage stem cells.
A sample of slightly hypertensive volunteers consumed chlorella for two months and noted a decrease and stabilization of their blood pressure as well as a reduction of LDL ("bad") cholesterol. (4)
1. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium and Carotenoids, 2000. Food and Nutrition Board, Institute of Medicine.
2. Watanabe 1999, 2007.
3. Zhang et al - Effects of polysaccharide and phycocyanin from spirulina on peripheral blood and hematopoietic system of bone marrow in mice, Proc. of Second Asia pacific conf. on algal biotech, Univ. of Malaysia, 1994.
4. Merchant et al - Nutritional supplementation with chlorella p for mild to moderate hypertension, J. Med. Food, 2002, 5(3):141-52
Comparative table of Spirulina and Chlorella
Nutritional Factors |
Chlorella |
Spirulina |
Units |
Protein | 55 à 70 | 55 à 70 | g/100g |
Calcium | 180 à 220 | 400 to 600 | mg/100g |
Iron | 155 à 175 | 50 à 100 | mg/100g |
Magnesium | 260 à 300 | 300 à 400 | mg/100g |
Chlorophyll | 3 650 à 4 750 | +/- 1 000 | mg/100g |
SOD (superoxide dismutases) | - | 400 000 à 500 000 | UI[A]/100g |
GLA (gamma linolenic acid) | 400 à 700 | +/- 1 000 | mg/100g |
Phycocyanin | - | 12 000 à 14 000 | mg/100g |
Fibres | 8 000 à 9 000 | 7 000 à 9 000 | mg/100g |
Carotenoids | 100 à 120 | 300 à 400 | mg/100g |
Vitamin B3 (niacin) | 30 à 35 | 14 à 17,5 | mg/100g |
Vitamin B6 (pyridoxine) | 1,6 à 3 | 0,8 à 4 | mg/100g |
Vitamin B9 (folic acid) | 2 à 2,8 | 10 | mcg/100g |
Vitamin C (ascorbic acid) | 45 à 55 | - | mg/100g |
Chlorella has an exceptional concentration of chlorophyll and lutein. (Lutein > 150mg/100g, Chlorophyll > 3,000mg/100g).