Moringa vs Matcha Powder: Which is Best?

We will discuss the differences between moringa vs matcha, exploring their nutritional profiles, health benefits, taste, and practical uses. By the end, you will know which best suits your goals and needs. 

Nowadays, grocery store aisles are full of green powders. You hear about green powder blends, moringa, matcha, wheat and barley grass, and spirulina (although this one is a bit green-blue). 

If you are overwhelmed by the best option to choose from among some green powders, we are here to help. 

Two great superfoods are moringa leaf powder and matcha powder. Both options have incredible benefits, but which should you take to improve your wellness routine?

What is Moringa Leaf Powder?

Moringa leaf powder comes from the Moringa oleifera plant, a fast-growing tree native to parts of South Asia and Africa. Due to its high nutritional value, it is known as the “drumstick tree” or “tree of life.” 

The leaves of the moringa tree are dried and turned into a fine powder rich in vitamins, minerals, and antioxidants. Moringa is widely used in Ayurvedic medicine to treat inflammation and digestive issues. 

Key Nutrients in Moringa

One of the biggest benefits of moringa is its nutritionally dense profile. It is packed with essential vitamins like A, C, and E, as well as minerals such as calcium, iron, and potassium. As a result, moringa may help support immune function, energy production, and bone health (6). 

Moringa is also rich in antioxidants and bioactive plant compounds, which can help reduce oxidative stress. And, it also contains essential amino acids to help support muscle health and those following a plant-based lifestyle. 

Here is the nutritional breakdown of 10 grams of moringa leaf powder (2).

Pros and Cons of Moringa

What is Matcha Powder?

Matcha comes from the Camellia Sinensis plant, which is the same plant source as green tea. You obtain matcha by grinding shade-green tea leaves into a fine, vibrant-green powder. 

Unlike when you drink steeped green tea, matcha involves consuming the entire leaf, providing a more concentrated dose of nutrients and antioxidants. 

Key Nutrients in Matcha

Matcha is not only used for its unique flavor and cultural significance for the Japanese region, but it’s also a very high-quality ingredient. 

It is a rich source of antioxidants, particularly in catechins like EGCG (epigallocatechin gallate), which helps support cellular health and fight free radicals (4). It also contains chlorophyll, which gives it its vibrant green color and detoxifying properties. 

Additionally, matcha is a great source of L-theanine, an amino acid known for its relaxation properties without causing drowsiness (3). It also contains a moderate amount of caffeine to help you stay calm and focused. 

Here is the nutritional profile of 10 grams of matcha powder (1).

Pros and Cons of Matcha

Nutritional Profiles: Moringa vs. Matcha

When comparing moringa vs matcha, both powders deliver important nutritional benefits. Here is how they stand out: 

• Moringa: It’s very nutrient-rich. It’s especially high in iron, calcium, and vitamin A. It is also a good source of essential amino acids. 
• Matcha: It’s high in antioxidants and provides the powerful combo of L-theanine and caffeine. 

DV = Daily value

Health Benefits: Moringa vs. Matcha

Both moringa and matcha have impressive health benefits, making them a great option for those looking to improve their health. 

Moringa’s Health Benefits

• Nutrient-Rich: Moringa is packed with essential vitamins and minerals, making it a great option for those looking to boost their nutrition. 
• Anti-Inflammatory Properties: It contains compounds like isothiocyanates that help reduce inflammation, which can lower the risk of chronic diseases (10).
• Blood Sugar Regulation: Some studies have shown that moringa may help reduce blood sugar levels (5).  
• Enhanced Immune Function: Its high vitamin C and antioxidant content may boost the immune system and protect cells from oxidative stress (9). 
• Improved Digestion: Thanks to its high fiber content, moringa may help promote good digestion and support gut health. 

Matcha’s Health Benefits

• Antioxidant Boost: Matcha is high in antioxidants, particularly EGCG, which may help fight free radicals and reduce the risk of chronic diseases (4). 
• Energy and Focus: The combination of caffeine and L-theanine provides calm yet sustainable energy levels, improving mental clarity and focus (without giving you jitters)(7). 
• Heart Health: Matcha has been linked to improved cholesterol levels and better blood pressure regulation, reducing the risk of cardiovascular issues (11). 
• Weight Management: It seems that the catechins in matcha may help support metabolism, potentially aiding in weight loss efforts when paired with a healthy lifestyle. 

Taste and Culinary Uses: Moringa vs. Matcha

When it comes to taste, matcha and moringa have very different flavor profiles. 

Matcha has an umami taste that balances richness with a slight bitterness (low-quality matcha is extra bitter). This versatility makes it great for traditional drinks like matcha tea as well as modern concoctions like lattes, smoothies, desserts, or even savory dishes.

It also has the advantage of being a vibrant green color, so you can change the color of your recipes without using artificial colorings.

Moringa has an earthy and mildly spicy flavor. It goes well with soups, stews and savory dishes. But you can still use it in smoothies, baked goods, or teas.

While its flavor is subtle, some people like to combine moringa with strong sweet ingredients to balance out its earthy undertones.

Both moringa and matcha powders are very versatile, so they’re a great addition to your kitchen. However, if you need to pick one and you prefer a subtle and sweeter taste, matcha may be your best option. If you want to pair it with a savory meal, moringa is the way to go. 

Best Time To Take: Moringa vs. Matcha

The best time to take matcha or moringa depends on your personal needs and schedule.

Matcha is a natural source of caffeine, so it’s best to consume it in the morning or early afternoon. This will give you an energy boost and focus without affecting your sleep. Moringa is caffeine-free, so you can take it any time of the day or add it when you need a nutrient boost.

Since moringa is an adaptogen, it might be great to take before bedtime as it may promote relaxation and proper sleep.

Potential Side Effects: Moringa vs. Matcha

While both powders are generally safe, it’s important to be aware of potential side effects. 

Moringa’s Side Effects

• Laxative Effect: Moringa may have a mild laxative effect when taken in large quantities, resulting in diarrhea or stomach upset.
• Lowering Blood Pressure and Blood Sugar Levels: While these are beneficial properties, moringa may interact with medications for people who are taking chronic medications for diabetes or hypertension.
• Allergic Reaction: Some people may have an allergic reaction to moringa, such as skin irritation or breathing difficulties.
• Pregnancy Concerns: Certain parts of the moringa plant, like the roots and bark, may cause uterine contractions. Consult your doctor before taking moringa if you are pregnant or breastfeeding.

Matcha’s Side Effects

• Caffeine Sensitivity: Since matcha has caffeine, some people may experience jitters, increased heart rate, or insomnia.
• Digestive Issues: Consuming a high amount of matcha may cause upset stomach, nausea, or bloating.
• Iron Absorption: Due to its high antioxidant content, matcha may inhibit iron absorption (especially non-heme iron). Keep in mind that if you have an iron deficiency, it’s best to space out the time between consuming matcha and iron-rich foods.
• Pregnancy or Breastfeeding: Avoid taking matcha during pregnancy or breastfeeding due to its caffeine content.

How to Take Moringa with Supergreen Tonik

If you want to include moringa or matcha in your diet but don’t like the taste, you can try mixing it with a green powder supplement like Supergreen Tonik. This all-in-one green powder supplement can blend well with matcha or moringa.

And, if you want to get all the benefits of matcha or moringa (plus additional benefits), you might want to consider adding a Supergreen Tonik to your daily routine. Just mix it with water or add it to your smoothie to get a nutrient boost.

Which Powder is Right For You?

The answer is going to depend on your health goals. If you want a nutrient-dense option that’s also rich in essential amino acids and overall health support, moringa is the way to go.

But if you want to boost your antioxidant content and get an energy boost, you might want to consider matcha.

Better yet, you can consider adding both to your routine. Why choose one when you can get the best from both worlds?

Brenda Peralta, RDN, CDE

Brenda Peralta is an experienced Registered Dietitian (RDN) and Certified Diabetes Education (CDE). She is a freelance health and nutrition writer based in San Jose, Costa Rica. She has several certifications in sports nutrition, women’s health hormones, and gut health.