Almond Milk vs. Spirulina
Nutrition comparison of Almond Milk and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and spirulina:
- Both spirulina and almond milk are high in calcium.
- Almond milk has 32.1 times less saturated fat than spirulina.
- Almond milk has signficantly less carbohydrates than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than almond milk.
- Spirulina is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and almond milk has 95% less calories than spirulina - spirulina has 290 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is much lighter in protein, heavier in carbs and much heavier in fat compared to spirulina per calorie. Almond milk has a macronutrient ratio of 10:34:56 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Spirulina | |
|---|---|---|
| Protein | 10% | 58% |
| Carbohydrates | 34% | 24% |
| Fat | 56% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Almond milk has signficantly less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has 17 times more dietary fiber than almond milk - spirulina has 3.6g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Spirulina and almond milk contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 142 times more protein than almond milk - spirulina has 57.5g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Almond milk has 32.1 times less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than almond milk - spirulina has 10.1mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than almond milk - spirulina has 29ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than spirulina - almond milk has 41iu of Vitamin D per 100 grams and spirulina does not contain significant amounts.
Vitamin E
Spirulina and almond milk contain similar amounts of Vitamin E - spirulina has 5mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
Vitamin K
Spirulina has more Vitamin K than almond milk - spirulina has 25.5ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almond Milk | Spirulina | |
|---|---|---|
| Thiamin | ~ | 2.38 MG |
| Riboflavin | 0.01 MG | 3.67 MG |
| Niacin | 0.07 MG | 12.82 MG |
| Pantothenic acid | 0.01 MG | 3.48 MG |
| Vitamin B6 | ~ | 0.364 MG |
| Folate | 1 UG | 94 UG |
Minerals
calcium
Both spirulina and almond milk are high in calcium. Almond milk has 53% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Spirulina is an excellent source of iron and it has 100 times more iron than almond milk - spirulina has 28.5mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 19 times more potassium than almond milk - spirulina has 1363mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than almond milk per 100 grams.
| Almond Milk | Spirulina | |
|---|---|---|
| other omega 6 | 0.001 G | ~ |
| linoleic acid | 0.252 G | 1.254 G |
| Total | 0.253 G | 1.254 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Spirulina (Seaweed, spirulina, dried) .
Almond Milk g
()
|
Daily Values (%) |
Spirulina g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spirulina or almond milk contain more calories in 100 grams?Spirulina is high in calories and almond milk has 100% less calories than spirulina - spirulina has 290 calories in 100g and almond milk has 15 calories.
Is spirulina or almond milk better for protein?
Spirulina is a fantastic source of protein and it has 142 times more protein than almond milk - spirulina has 57.5g of protein per 100 grams and almond milk has 0.4g of protein.
Does spirulina or almond milk have more carbohydrates?
By weight, almond milk has signficantly fewer carbohydrates than spirulina - spirulina has 23.9g of carbs for 100g and almond milk has 1.3g of carbohydrates.
Does spirulina or almond milk contain more calcium?
Both spirulina and almond milk are high in calcium. Almond milk has 50% more calcium than spirulina - spirulina has 120mg of calcium in 100 grams and almond milk has 184mg of calcium.
Does spirulina or almond milk contain more iron?
Spirulina is an abundant source of iron and it has 100 times more iron than almond milk - spirulina has 28.5mg of iron in 100 grams and almond milk has 0.28mg of iron.
Does spirulina or almond milk contain more potassium?
Spirulina is a rich source of potassium and it has 19 times more potassium than almond milk - spirulina has 1363mg of potassium in 100 grams and almond milk has 67mg of potassium.