There are two predominant kinds of dietary algae that you simply’ll discover in greens supplements: chlorella and spirulina. Each are microalgae which are dried right into a darkish inexperienced powder and “present a wide range of key vitamins, reminiscent of healthy fats and vegan protein,” says BODi Principal Scientist Paul Falcone.
Whereas they each include excessive ranges of antioxidant-like compounds and are taken as health-promoting supplements, is one higher than the opposite?
Falcone helped us take a better have a look at chlorella vs spirulina, so learn on to see which inexperienced reigns supreme as the perfect high-quality, plant-based supply of vitamins, protein, and antioxidants.
What’s the Distinction Between Chlorella and Spirulina?
There are two predominant variations between these microalgae: how they’re processed and their dietary profiles.
1. Processing
Spirulina is harvested and dried, an easy business course of used for millennia by native cultures in Africa and Mexico.
Chlorella, then again, has a cell wall that should be cracked to make it digestible and to stop uncommon cases of photosensitivity amongst customers. However this provides a step to the packaging course of, which explains why spirulina was initially extra widespread. Chlorella was solely found within the 1800s and packaged with the wanted cell wall penetration beginning within the Seventies.
2. Dietary profiles
Regardless that spirulina has been round longer commercially, chlorella will be extra nutritious. “Chlorella edges out the win right here as a consequence of having greater quantities of essential vitamins,” says Falcone.
Well being Advantages of Spirulina
Whereas chlorella has the dietary edge, spirulina nonetheless has many well being advantages. Listed here are its high properties.
1. Nutritional vitamins and minerals
Spirulina supplies extra copper than chlorella, containing almost twice the every day worth (DV) per ounce. Additionally it is barely greater in vitamin B1, AKA thiamin.
2. Protein
Spirulina incorporates 16 grams per ounce, making it very excessive in protein for plant-based food. Not solely is the protein content material excessive, but it surely additionally consists of all kinds of amino acids (the constructing blocks of protein), which is essential to protein high quality.
Well being Advantages of Chlorella
Spirulina outperforms chlorella in a few methods, however chlorella outdoes spirulina in lots of extra. Listed here are some examples of its well being advantages.
1. Nutritional vitamins and minerals
In comparison with spirulina, chlorella incorporates greater than seven occasions the phosphorous, which is a key mineral and a structural element of DNA, RNA, and ATP (the vitality molecule).
2. Protein
Like spirulina, chlorella is about 50% protein by weight, making it a great way to get protein from a plant supply.
3. Chelation
Each microalgae are efficient at serving to the physique rid itself of heavy metals. Nevertheless, once you chelate with chlorella, additionally, you will reap the numerous further advantages of chlorella over spirulina.
Falcone notes that whereas it was extra complicated to provide chlorella than spirulina prior to now, issues have modified. “Presently, the cracking of the cell wall is a part of chlorella’s harvesting course of, so chlorella can now be produced as shortly and successfully as spirulina. Due to chlorella’s superior dietary profile, I count on it to turn into extra prevalent out there.”
4. Wholesome fat
In a examine evaluating a number of samples of spirulina and chlorella, each microalgae varieties contained a wide range of essential fatty acids. However whereas the 9 complete samples confirmed vast variability in fatty acid composition as a consequence of variations in rising situations and processing, the chlorella appeared to offer greater quantities of sure wholesome fat.
What Research Have Stated About Coronary heart Well being
Chlorella and spirulina have been studied as helpful for cardiovascular health. They’ve been proven to assist regular heart health.
The Backside Line
Spirulina has many well being advantages and is a good addition to any weight loss plan, however chlorella is the higher alternative to your total well being and wellness.
As Falcone says, lots of the advantages of chlorella will come from the evidence-based actions of key vitamins: Protein is an important constructing block of life, phosphorous is a essential structural element of DNA and ATP, and healthy fats assist assist regular mind and cell perform. No matter your well being targets, chlorella is a superb software to have in your equipment.*
*These statements haven’t been evaluated by the Meals and Drug Administration. This product shouldn’t be meant to diagnose, deal with, treatment, or forestall any illness.
