There are two principal varieties of dietary algae that you simply’ll discover in greens supplements: chlorella and spirulina. Each are microalgae which might be dried right into a darkish inexperienced powder and “present quite a lot of key vitamins, corresponding to healthy fats and vegan protein,” says BODi Principal Scientist Paul Falcone.
Whereas they each comprise 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 one of the best high-quality, plant-based supply of vitamins, protein, and antioxidants.
What’s the Distinction Between Chlorella and Spirulina?
There are two principal variations between these microalgae: how they’re processed and their dietary profiles.
1. Processing
Spirulina is harvested and dried, an easy industrial course of used for millennia by native cultures in Africa and Mexico.
Chlorella, however, has a cell wall that have to be cracked to make it digestible and to forestall uncommon situations 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
Though spirulina has been round longer commercially, chlorella may be extra nutritious. “Chlorella edges out the win right here attributable to having greater quantities of vital vitamins,” says Falcone.
Well being Advantages of Spirulina
Whereas chlorella has the dietary edge, spirulina nonetheless has many well being advantages. Listed below are its high properties.
1. Nutritional vitamins and minerals
Spirulina offers extra copper than chlorella, containing practically twice the day by day worth (DV) per ounce. Additionally it is barely greater in vitamin B1, AKA thiamin.
2. Protein
Spirulina comprises 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 below are some examples of its well being advantages.
1. Nutritional vitamins and minerals
In comparison with spirulina, chlorella comprises greater than seven instances the phosphorous, which is a key mineral and a structural part 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 various extra 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 rapidly and successfully as spirulina. Due to chlorella’s superior dietary profile, I anticipate it to develop into extra prevalent out there.”
4. Wholesome fat
In a research evaluating a number of samples of spirulina and chlorella, each microalgae varieties contained quite a lot of vital fatty acids. However whereas the 9 whole samples confirmed huge variability in fatty acid composition attributable to variations in rising situations and processing, the chlorella appeared to supply greater quantities of sure wholesome fat.
What Research Have Mentioned 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 superb addition to any eating regimen, however chlorella is the higher selection on your general well being and wellness.
As Falcone says, most 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 needed structural part of DNA and ATP, and healthy fats assist assist regular mind and cell perform. No matter your well being objectives, chlorella is a wonderful instrument to have in your equipment.*
*These statements haven’t been evaluated by the Meals and Drug Administration. This product shouldn’t be supposed to diagnose, deal with, treatment, or forestall any illness.
