{"id":25573,"date":"2021-08-09T22:57:01","date_gmt":"2021-08-09T22:57:01","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=25573"},"modified":"2024-12-06T21:26:55","modified_gmt":"2024-12-06T21:26:55","slug":"chlorella-vs-spirulina","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/chlorella-vs-spirulina\/","title":{"rendered":"Chlorella vs. Spirulina: What Are Their Benefits &#038; Which Is Better?"},"content":{"rendered":"<p><em><a href=\"https:\/\/www.humnutrition.com\/blog\/author\/chelsey-amer\/\" target=\"_self\" rel=\"\">Chelsey Amer, MS, RDN, CDN<\/a>, illuminates the key differences between chlorella vs. spirulina, as well as their mutual benefits.<\/em><\/p>\n\n\n<p>If you\u2019ve ever spotted someone sipping on a deep-green juice or <a href=\"https:\/\/www.humnutrition.com\/blog\/post-workout-smoothie-recipes\/\">smoothie<\/a>, chances are it contains the powdered form of algae, like chlorella or spirulina.<\/p>\n\n\n<p><a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-chlorella\/\" target=\"_self\" rel=\"\">Chlorella<\/a> and <a href=\"https:\/\/www.humnutrition.com\/blog\/spirulina-benefits\/\" target=\"_self\" rel=\"\">spirulina<\/a> are dark green powders with exploding popularity in the supplement scene. These green algae are rich in nutrients and claim many benefits, such as supporting detoxification, helping to <a href=\"https:\/\/www.humnutrition.com\/blog\/probiotic-for-skin\/\">clear skin<\/a>, and fighting free radicals.<\/p>\n\n\n<p>But what\u2019s the difference between chlorella and spirulina? Also, which is better\u2014or should you take both?<\/p>\n\n\n<p>Let\u2019s explore the differences between and benefits of these green algae.<\/p>\n\n\n\n<div  class=\"related-block bg-lighter -mx-4 md:mx-0 p-4 md:p-6 grid grid-cols-2 gap-4 sm:gap-6 my-10\">\n\t<div class=\"col-span-2 text-xs font-semibold uppercase\">Related Stories<\/div>\n\t\n<article><a class=\"flex flex-col sm:flex-row group !no-underline\" href=\"https:\/\/www.humnutrition.com\/blog\/detox-drinks\/\">\n<div class=\"aspect-square bg-lighter mb-4 sm:mb-0 sm:mr-4 w-full sm:w-20 sm:shrink-0\">\n\t<img decoding=\"async\" width=\"120\" height=\"120\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/12\/detox-drinks-1-jpg-120x120.webp\" class=\"object-cover w-full block h-full transition-opacity group-hover:opacity-80 !mb-0 not-transparent wp-post-image\" alt=\"detox drinks\" loading=\"lazy\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/12\/detox-drinks-1-jpg-120x120.webp 120w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/12\/detox-drinks-1-jpg-245x245.webp 245w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/12\/detox-drinks-1-jpg-302x302.webp 302w\" sizes=\"auto, (max-width: 120px) 100vw, 120px\" data-has-transparency=\"false\" data-dominant-color=\"c69659\" style=\"--dominant-color: #c69659;\" \/><\/div>\n<div>\n<div class=\"text-xs sm:text-base line-clamp-3 font-semibold group-hover:text-primary\"><strong>7 Detox Drinks to Help You Beat Bloat, Boost Immunity, and Support Your Liver<\/strong><\/div>\n<\/div>\n<\/a><\/article>\n\n<article><a class=\"flex flex-col sm:flex-row group !no-underline\" href=\"https:\/\/www.humnutrition.com\/blog\/is-salt-water-good-for-your-skin-hair\/\">\n<div class=\"aspect-square bg-lighter mb-4 sm:mb-0 sm:mr-4 w-full sm:w-20 sm:shrink-0\">\n\t<img decoding=\"async\" width=\"120\" height=\"120\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/07\/is-salt-water-good-for-your-skin-The-Wellnest-by-HUM-Nutrition--120x120.jpg\" class=\"object-cover w-full block h-full transition-opacity group-hover:opacity-80 !mb-0 not-transparent wp-post-image\" alt=\"is salt water good for your skin\" loading=\"lazy\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/07\/is-salt-water-good-for-your-skin-The-Wellnest-by-HUM-Nutrition--120x120.jpg 120w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/07\/is-salt-water-good-for-your-skin-The-Wellnest-by-HUM-Nutrition--245x245-jpg.webp 245w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/07\/is-salt-water-good-for-your-skin-The-Wellnest-by-HUM-Nutrition--302x302.jpg 302w\" sizes=\"auto, (max-width: 120px) 100vw, 120px\" data-has-transparency=\"false\" data-dominant-color=\"6b5438\" style=\"--dominant-color: #6b5438;\" \/><\/div>\n<div>\n<div class=\"text-xs sm:text-base line-clamp-3 font-semibold group-hover:text-primary\">Is Salt Water the Ultimate Low-Key Beauty Hack?<\/div>\n<\/div>\n<\/a><\/article>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-chlorella-vs-spirulina-whats-the-difference\">Chlorella vs. Spirulina: What&#8217;s the difference?<\/h2>\n\n\n<p>For starters, chlorella is a freshwater green alga while spirulina is a saltwater blue-green alga. You can take both of these green superfoods in capsule or powder form. (In fact, research shows that the <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> in algae actually becomes easier for your body to process when it\u2019s <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6116023\/\" target=\"_blank\" rel=\"noopener\">in a dried form<\/a>.)<\/p>\n\n\n<p>Chlorella and spirulina actually share many benefits, but there are a few key differentiators between the two that make them complementary to each other.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-vitamin-and-mineral-content\">Vitamin and Mineral Content<\/h3>\n\n\n<p>To begin, <a href=\"https:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2765\/2\" target=\"_blank\" rel=\"noopener\">spirulina<\/a> contains significantly more copper (85% DV per ounce).<\/p>\n\n\n<p>However, <a href=\"https:\/\/nutritiondata.self.com\/facts\/custom\/569428\/2\" target=\"_blank\" rel=\"noopener\">chlorella<\/a> is higher in:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vitamin A (287% DV per ounce)<\/li>\n\n\n\n<li>iron (202% DV per ounce)<\/li>\n\n\n\n<li>magnesium (22% DV per ounce)<\/li>\n\n\n\n<li>phosphorus (25% DV per ounce)<\/li>\n\n\n\n<li><a href=\"https:\/\/www.humnutrition.com\/blog\/zinc-benefits\/\">zinc<\/a> (133% DV per ounce)<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-omega-fatty-acid-content\">Omega Fatty Acid Content<\/h3>\n\n\n<p>Chlorella contains more omega-3 fatty acids. (Although spirulina contains omega-3 fatty acids too, it contains more omega-6 fatty acids. Most Americans eat enough omega-6s, but unfortunately not enough omega-3s.)<\/p>\n\n\n<p>Omega-3 fatty acids are essential <a href=\"https:\/\/www.nccih.nih.gov\/health\/omega3-supplements-in-depth\" target=\"_blank\" rel=\"noopener\">for the health of your entire body<\/a>. They have well-studied benefits, yet those of note include the ability to help:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31422671\/\" target=\"_blank\" rel=\"noopener\">lower triglyceride levels<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12509593\/\" target=\"_blank\" rel=\"noopener\">support brain development<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3543297\/\" target=\"_blank\" rel=\"noopener\">promote glowing, clear skin<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img data-dominant-color=\"aad7bc\" data-has-transparency=\"false\" style=\"--dominant-color: #aad7bc;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/08\/benefits-of-chlorella-and-spirulina-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Spoonful of chlorella powder\" class=\"wp-image-25637 not-transparent\"\/><\/figure>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-are-spirulina-and-chlorella-similar\">How are Spirulina and Chlorella similar?<\/h2>\n\n\n<p>Since both chlorella and spirulina are types of algae, they also share a lot of nutritional properties. Here&#8217;s a quick primer on their many overlapping nutrients.<\/p>\n\n\n<p>For instance, <a href=\"https:\/\/nutritiondata.self.com\/facts\/custom\/569428\/2\" target=\"_blank\" rel=\"noopener\">chlorella<\/a> and <a href=\"https:\/\/nutritiondata.self.com\/facts\/vegetables-and-vegetable-products\/2765\/2\" target=\"_blank\" rel=\"noopener\">spirulina<\/a> contain about the same amount of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>carbohydrates (7 grams per ounce)<\/li>\n\n\n\n<li>protein (16 grams per ounce)<\/li>\n\n\n\n<li>folate (7% DV)<\/li>\n<\/ul>\n\n\n<p>Next, chlorella and spirulina are high in several micronutrients, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>riboflavin (vitamin B2)<\/li>\n\n\n\n<li>thiamine (vitamin B1)<\/li>\n\n\n\n<li>iron<\/li>\n<\/ul>\n\n\n<p>Additionally, as outlined above, both types of algae are rich in heart-healthy <a href=\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/\" target=\"_self\" rel=\"\">polyunsaturated fatty acids<\/a>.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-benefits-of-chlorella-and-spirulina\">Benefits of Chlorella and Spirulina<\/h2>\n\n\n<p>Now, for the best part: the mutual benefits of chlorella and spirulina.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-theyre-high-quality-sources-of-protein\">They&#8217;re High-Quality Sources of Protein<\/h3>\n\n\n<p>Both chlorella and spirulina are complete proteins. This means that they contain all essential amino acids (aka the building blocks of protein).<\/p>\n\n\n<p>In fact, just one ounce of these supplemental powders contains approximately 16 grams of protein.<\/p>\n\n\n<p>Protein is an incredibly important macronutrient <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\" target=\"_self\" rel=\"\">for several reasons<\/a>, including its ability to help:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>build + maintain muscle<\/li>\n\n\n\n<li>aid the <a href=\"https:\/\/www.humnutrition.com\/blog\/how-the-immune-system-works\/\">immune system<\/a><\/li>\n\n\n\n<li>support the development + repair of many parts of the body<\/li>\n<\/ul>\n\n\n<p>If you follow a vegetarian or <a href=\"https:\/\/www.humnutrition.com\/blog\/plant-based-diet-myths\/\" target=\"_self\" rel=\"\">plant-based diet<\/a>\u2014or otherwise struggle to get enough protein\u2014supplementing with these green superfoods is a good way to inch closer to your daily protein needs.<\/p>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" style=\"background-image:url(https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/BlogBackground_Quiz.jpg);\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\t\t\t<div class=\"text-2xl md:text-3xl font-display font-bold uppercase\">Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\t<a class=\"btn btn-large btn-primary mt-4 md:mt-8 !no-underline\" href=\"https:\/\/www.humnutrition.com\/get_started\" target=\"_blank\">Take The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-theyre-rich-in-antioxidants\">They&#8217;re Rich in Antioxidants<\/h3>\n\n\n<p>The gorgeous blue-green color of chlorella and spirulina is indicative of their antioxidant-rich profiles. As we\u2019ve discussed before, the <a href=\"https:\/\/www.humnutrition.com\/blog\/eat-the-rainbow\/\" target=\"_self\" rel=\"\">color of fruits and vegetables<\/a> often indicates their antioxidant, vitamin, and nutrient contributions.<\/p>\n\n\n<p>Antioxidants help fight free radicals to <a href=\"https:\/\/www.nccih.nih.gov\/health\/antioxidants-in-depth\" target=\"_blank\" rel=\"noopener\">protect against oxidative damage<\/a> in the body. Unfortunately, if they&#8217;re left unchecked, free radicals can lead to <a href=\"https:\/\/www.humnutrition.com\/blog\/anti-inflammatory-lifestyle\/\">inflammation<\/a> and greater health risks. For this reason, an antioxidant-rich diet is beneficial for many aspects of health.<\/p>\n\n\n<p>Chlorella is rich in chlorophyll, which provides its green color. Chlorella also contains popular antioxidants, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>vitamin C<\/li>\n\n\n\n<li>lycopene<\/li>\n\n\n\n<li>lutein<\/li>\n\n\n\n<li>beta-carotene<\/li>\n<\/ul>\n\n\n<p>Spirulina is <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5687155\/\" target=\"_blank\" rel=\"noopener\">rich in phycocyanin<\/a>, an antioxidant that provides its potent blue-green color. Phycocyanin has anti-inflammatory, liver-protecting, and immune-enhancing properties as well.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-theyre-powerful-detoxifiers\">They&#8217;re Powerful Detoxifiers<\/h3>\n\n\n<p>Chlorella and spirulina can also\u00a0<a href=\"https:\/\/www.humnutrition.com\/blog\/spirulina-benefits\/\" target=\"_self\" rel=\"\">act as natural detoxification agents<\/a>. (This benefit is largely on account of their antioxidant content.)<\/p>\n\n\n<p>That&#8217;s why you can find them in the <a href=\"https:\/\/www.humnutrition.com\/product\/2\/daily-cleanse\" target=\"_self\" rel=\"\">best supplements for clear skin<\/a>, as well as other types of products formulated to remove impurities from the body.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-spirulina-vs-chlorella-faqs\">Spirulina vs. Chlorella FAQs<\/h2>\n\n\n<p><strong>What are the main benefits of spirulina?<\/strong><br>Spirulina is rich in protein, antioxidants, and vitamins, supporting immune health, energy levels, and reducing inflammation.<\/p>\n\n\n<p><strong>What are the main benefits of chlorella?<\/strong><br>Chlorella is packed with chlorophyll, vitamins, and minerals, promoting detoxification, boosting immunity, and improving <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a>.<\/p>\n\n\n<p><strong>Are spirulina and chlorella good for <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-grow-hair-faster\/\">hair growth<\/a>?<\/strong><br>Yes, their high nutrient content, including amino acids, iron, and B vitamins, can support hair growth and scalp health.<\/p>\n\n\n<p><strong>Are chlorella and spirulina good for a body <a href=\"https:\/\/www.humnutrition.com\/blog\/the-best-detox-foods\/\">detox<\/a>?<\/strong><br>Both are excellent for detoxification, as they help bind heavy metals and toxins, supporting the body&#8217;s natural cleansing processes.<\/p>\n\n\n<p><strong>How often should you incorporate spirulina and chlorella into your diet?<\/strong><br>You can incorporate spirulina and chlorella daily in small amounts, such as in smoothies or <a href=\"https:\/\/www.humnutrition.com\/blog\/what-vitamins-and-supplements-should-i-take\/\">supplements<\/a>, based on your dietary needs and tolerance.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter\"><img data-dominant-color=\"4b8b5d\" data-has-transparency=\"false\" style=\"--dominant-color: #4b8b5d;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/08\/Daily-Cleanse-Chlorella-or-Spirulina-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Daily Cleanse supplement for clear clean with chlorella and spirulina\" class=\"wp-image-25639 not-transparent\"\/><\/figure>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-bottom-line\">The Bottom Line<\/h2>\n\n\n<p>The chlorella vs. spirulina battle is really anything but. Since these functional superfoods are packed with a variety of nutrients, they both support health and wellness from multiple angles.<\/p>\n\n\n<p>When it comes to which one is truly &#8220;best,&#8221; it&#8217;s a close race. However, if your diet lacks omega-3 fatty acids, chlorella may be better for your own unique needs. Yet again, both algae are similar nutritionally.<\/p>\n\n\n<p>However, they complement each other well and you don&#8217;t necessarily have to choose one over the other. In fact, <a href=\"https:\/\/www.humnutrition.com\/product\/2\/daily-cleanse\" target=\"_self\" rel=\"\">HUM\u2019s Daily Cleanse<\/a> contains chlorella and spirulina to support the body&#8217;s natural detoxification processes and help clear your skin from the inside out.<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/79\/complete-calm-sleep-bundle\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/2f8924f0-6ebf-11ee-9468-433e285cfc02.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Complete Calm + Sleep Bundle\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t0\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Complete Calm + Sleep Bundle<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tour most comprehensive sleep and relaxation bundle for stress relief, quality sleep, skin cell renewal + digestive health\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$92<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Chelsey Amer, MS, RDN, CDN, illuminates the key differences between chlorella vs. spirulina, as well as their mutual benefits. If you\u2019ve ever spotted someone sipping on a deep-green juice or smoothie, chances are it contains the powdered form of algae, like chlorella or spirulina. Chlorella and spirulina are dark green powders with exploding popularity in [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":25636,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823,22042],"tags":[850,193,24,18422,628,886],"coauthors":[21971],"class_list":["post-25573","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","category-supplements","tag-antioxidants","tag-breakouts","tag-clear-skin","tag-free-radicals","tag-protein","tag-superfoods"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Chlorella vs. Spirulina: What Are Their Benefits &amp; Which Is Better? | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Chlorella vs. spirulina, which green superfood reigns supreme? 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