Moringa Vs Spirulina: Which Should You Choose?

  Reviewed
 by Dr. Steve Hruby
Reviewed by Dr. Steve Hruby

I am a chiropractor, father, husband, coach, entrepreneur, and motivational speaker. Feeling good about yourself is a choice: My mission is to transform lives through optimized health and overall well-being.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’ve been called a Data Ninja, The Fact Checker, and a Human Search Engine. I’m an indie content curator who does research daily, and quizzes myself on the important issues of the day.

moringa vs spirulina

I read a hilarious Reddit feed the other day about the “benefits” of moringa vs spirulina. I won’t go into much detail. But basically, it was a debate between two people trying to decide which one was better.

So, what is moringa and spirulina good for? Which one should you choose?

Well, it depends on what you need. If you want a superfood packed with nutrients, then Spirulina is the way to go. It has more protein than Moringa and is also a great source of vitamins and minerals.

However, if you’re looking for a superfood that does many things, Moringa might be the better choice. It’s richer in antioxidants ad minerals and may help with weight loss.

Still, things are not as simple as this. So, let’s get into the discussion and determine who is who over the most crucial aspects.

Moringa and Spirulina: What Are They?

Moringa is a tree that is native to India and Pakistan. Some refer to it as the drumstick tree because of the shape of its fruits.

Moringa trees can grow to 20 feet and have long, thin leaves. The leaves are green and arranged in pairs on the branches. The flowers of the tree are white, and they grow in clusters.

The fruit of the drumstick tree is a pod, which is green when it is young and brown when it is ripe. The pods contain seeds, which are greyish-white and three-angled.

Spirulina is a blue-green cyanobacterium common in fresh water. Spirulina also grows in salt water, like in the Great Salt Lake. It is rich in protein and other nutrients, making it a popular dietary supplement.

Spirulina is often sold in powder form and used in supplements and energy bars. You can also add to smoothies and juices.

Moringa vs. Spirulina – Let the Battle Begin!

Now that we know what these two are, how do they compare?

Amount of Protein

Spirulina is an excellent source of protein, providing about 50-70%. It is also a complete protein, which features every essential amino acid.

Moringa, on the other hand, is not as high in protein. It provides about 25% protein. However, it is also a complete protein.

So, if you’re looking for a superfood high in protein, Spirulina is the way to go.

Mineral and Vitamin Content

Spirulina is rich in vitamins and minerals. It is a good source of vitamins A, B1, B2, and B6. It also contains iron, magnesium, phosphorus, and potassium.

fresh green moringa leaves with water droplets

Moringa is also a good source of vitamins and minerals. It is rich in vitamins A, C, and E. It also contains minerals such as calcium, iron, and magnesium.

There is more iron in spirulina than in moringa. Spirulina provides over five times more iron than moringa.

Did you know moringa has 9X more iron than spinach? That tells you just how much iron-rich spirulina is. It’s a better choice than moringa for those seeking natural anemia supplements.

Spirulina also has more zinc, vitamins B2, B1, and B3. However, moringa takes the lead in this section. It dominates spirulina in magnesium, phosphorus, potassium, vitamin B6, vitamin K, and calcium.

Antioxidants and Other Benefits

Moringa is rich in antioxidants with about 40 known antioxidant elements. Spirulina is also a good source of antioxidants, with about 20 elements. While their antioxidant levels are comparable, spirulina lacks as many antioxidants as Moringa.

Thanks to their impressive antioxidant abilities, you can use moringa and spirulina during pregnancy. No studies point towards concern for babies or expectant moms outside the usual.

Effects of Weight Loss

You can use moringa and spirulina for weight loss. These two are a hit for superfood enthusiasts seeking to lose weight for several reasons.

Both are nutrient-dense, so you’re getting a lot of bang for your buck. Second, they’re both low-calorie, so you can eat many of them without packing on the pounds. Besides, they’re both filling, so you’ll be less likely to snack on unhealthy junk food throughout the day.

Potential Health Benefits

Some other superb potential health benefits of spirulina and moringa include:

  • Boosting the immune system
  • Reducing inflammation
  • Supporting cardiovascular health
  • Enhancing cognitive function
  • Helping with high blood sugar
  • Detoxifying the body,
  • Reducing the risk of cancer.

Side Effects and Safety

Moringa may cause an upset stomach, diarrhea, plus other GI issues. It may interact with certain medications, such as blood thinners. Spirulina also has similar effects and is unfit for those on immunosuppressants.

spirulina powder and scooper on a white background

Other users that should avoid spirulina may include

  • PKU patients
  • Gout sufferers
  • Those with kidney stones and thyroid issues,
  • Those allergic to iodine and other spirulina components.

Let’s Recap

Here is a simple breakdown of key nutritional ingredients per 10g of each supplement.

MoringaSpirulina
Calcium12mg174mg
Protein2.7g5.75g
Fiber0.36g3.3g
Iron2.85mg15.8mg
Vitamin A57iu910iu
Carbohydrate2.39g5.1g
Potassium136.3mg140mg
Sodium105mg2mg
Vitamin C1.01mg0.99mg
Calories2935

How To Incorporate Moringa or Spirulina Into Your Diet

Learning how to use moringa and spirulina powder the right way ensures you make the most from them.

There are plenty of ways to incorporate moringa or spirulina into your diet. Here are a few ideas:

  • Add moringa or spirulina powder to your smoothies or juices.
  • Mix them into oatmeal or yogurt.
  • Sprinkle them on top of salads.
  • Stir them into soups or stews.
  • Add them to your favorite recipes.

The possibilities are endless. Just get creative and see what works best for you.

The dosage depends on your needs and tolerance. Children often have lesser nutritional requirements, whereas newbies may have a lower tolerance. So, begin usage at the least recommended dose and slowly raise it to your desire and as much as your body allows.

Children can use anywhere from 500mg to 3g of spirulina. Adults can take 3-5g, though studies show you can extend use to 10g. Limit spirulina use to under 50g.

When taking moringa powder, you can use up to 11 teaspoons which are around 45g. For leaves, the recommended dosage is 70g.

The supplements are available in tablets and capsules. Use powder doses for these routes.

Moringa vs. Spirulina FAQS: Anything Else Worth Knowing?

moringa leaves in the sky

Can You Take Moringa and Spirulina Together?

You can take moringa and spirulina together for a better health boost. A study found that these superfoods have complementary merits, and mixing them helps balance nutrients. Moreover, the researchers claimed getting a mixed spirulina-moringa supplement may be more budget-friendly.

Why Is Moringa So Powerful?

Moringa is so powerful because it is rich in vitamins and minerals. In fact, it contains 7X the amount of vitamin C in an orange. It is also a natural antifungal and antibacterial agent. Additionally, moringa has anti-inflammatory properties.

What Does Moringa Cure?

Like other supplements, moringa cures no ailments but only helps with the process. It may aid weight loss, inflammation, blood sugar regulation, ulcerative colitis, GI issues, and more.

Conclusion

Moringa is a tree that is native to India and Africa. The moringa tree leaves are dried and powdered and can be used as a dietary supplement or added to food. 

Moringa is rich in A, C, and B vitamins, iron, calcium, and magnesium. It also contains a compound called quercetin, which has anti-inflammatory and anti-cancer properties.

Spirulina is a microalga rich in protein, vitamins, and minerals and is a popular dietary supplement. Spirulina is also a good source of GLA, an omega-6 with anti-inflammatory properties.

While they are both excellent options, spirulina surpasses moringa in the supply of crucial nutrients like

  • Proteins
  • Iron
  • Calcium
  • Fiber
  • Vitamin A

However, it won’t kill to use both as they are complementary. If you need great spirulina options, check out our picks.

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