There are two major 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, similar 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 the very best high-quality, plant-based supply of vitamins, protein, and antioxidants.
What’s the Distinction Between Chlorella and Spirulina?
There are two major 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 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 Nineteen Seventies.
2. Dietary profiles
Though spirulina has been round longer commercially, chlorella could be extra nutritious. “Chlorella edges out the win right here on account of having larger quantities of necessary 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 gives extra copper than chlorella, containing almost twice the day by day worth (DV) per ounce. It’s also barely larger in vitamin B1, AKA thiamin.
2. Protein
Spirulina accommodates 16 grams per ounce, making it very excessive in protein for plant-based food. Not solely is the protein content material excessive, however it additionally consists of all kinds of amino acids (the constructing blocks of protein), which is vital 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 accommodates greater than seven occasions 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. Nonetheless, once you chelate with chlorella, additionally, you will reap the various further advantages of chlorella over spirulina.
Falcone notes that whereas it was extra advanced to supply chlorella than spirulina previously, 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 count on it to turn into extra prevalent available in the market.”
4. Wholesome fat
In a research evaluating a number of samples of spirulina and chlorella, each microalgae sorts contained quite a lot of necessary fatty acids. However whereas the 9 whole samples confirmed huge variability in fatty acid composition on account of variations in rising situations and processing, the chlorella appeared to offer larger 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 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 part of DNA and ATP, and healthy fats assist assist regular mind and cell operate. No matter your well being targets, 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, remedy, or forestall any illness.
