Almonds vs. Spirulina

Nutrition comparison of Almonds and Spirulina


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of almonds versus spirulina (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in almonds and spirulina:

  • Both spirulina and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Almond is an excellent source of Vitamin E.
  • Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Spirulina has signficantly more Vitamin C than almond.
Detailed nutritional comparison of almonds and spirulina is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almonds (Nuts, almonds) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Spirulina src

Calories and Carbs

calories

Both spirulina and almonds are high in calories. Almond has 100% more calories than spirulina - spirulina has 290 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, almonds is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Almonds has a macronutrient ratio of 14:14:72 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Spirulina
Protein 14% 58%
Carbohydrates 14% 24%
Fat 72% 18%
Alcohol ~ ~

carbohydrates

Spirulina and almonds contain similar amounts of carbs - spirulina has 23.9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Both spirulina and almonds are high in dietary fiber. Almond has 247% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

Spirulina and almonds contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and almond has 4.4g of sugar.

Protein

protein

Both spirulina and almonds are high in protein. Spirulina has 172% more protein than almond - spirulina has 57.5g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Spirulina has 30% less saturated fat than almond - spirulina has 2.7g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both almonds and spirulina are low in trans fat - almond has 0.02g of trans fat per 100 grams and spirulina does not contain significant amounts.

Vitamins

Vitamin C

Spirulina has signficantly more Vitamin C than almond - spirulina has 10.1mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Spirulina has more Vitamin A than almond - spirulina has 29ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 413% more Vitamin E than spirulina - spirulina has 5mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.

Vitamin K

Spirulina has more Vitamin K than almond - spirulina has 25.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Almonds Spirulina
Thiamin 0.205 MG 2.38 MG
Riboflavin 1.138 MG 3.67 MG
Niacin 3.618 MG 12.82 MG
Pantothenic acid 0.471 MG 3.48 MG
Vitamin B6 0.137 MG 0.364 MG
Folate 44 UG 94 UG

Minerals

calcium

Both spirulina and almonds are high in calcium. Almond has 124% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Both spirulina and almonds are high in iron. Spirulina has 668% more iron than almond - spirulina has 28.5mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Both spirulina and almonds are high in potassium. Spirulina has 86% more potassium than almond - spirulina has 1363mg of potassium per 100 grams and almond has 733mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Almonds Spirulina
beta-carotene 1 UG 342 UG
lutein + zeaxanthin 1 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than almond per 100 grams.

Almonds Spirulina
alpha linoleic acid 0.003 G 0.823 G
Total 0.003 G 0.823 G

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than spirulina per 100 grams.

Almonds Spirulina
other omega 6 0.002 G ~
linoleic acid 12.324 G 1.254 G
Total 12.326 G 1.254 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Almonds or Spirulina .

Note: The specific food items compared are: Almonds (Nuts, almonds) and Spirulina (Seaweed, spirulina, dried) .

Almonds 100g

( 100 g )
Daily Values (%)

Spirulina 100g

( 100 g )
579KCAL 29%
100% calories
290KCAL 15%
22G 9%
carbohydrates 9%
24G 10%
13G 50%
261% dietary fiber
3.6G 14%
4.4G 42% sugar 3.1G
50G 78%
549% total fat
7.7G 12%
3.8G 21%
41% saturated fat
2.7G 15%
32G >999% monounsaturated fat 0.68G
12G 471% polyunsaturated fat 2.1G
0.02G >999% trans fat
1MG 0.1%
sodium >999%
1048MG 70%
Vitamins and Minerals
Vitamin A >999%
29UG 4%
Vitamin C >999%
10MG 14%
269MG 27%
124% calcium
120MG 12%
3.7MG 21%
iron 684%
29MG 158%
270MG 87%
38% magnesium
195MG 63%
733MG 32%
potassium 86%
1363MG 59%
0.21MG 19%
thiamin (Vit B1) >999%
2.4MG 216%
1.1MG 104%
riboflavin (Vit B2) 236%
3.7MG 334%
3.6MG 26%
niacin (Vit B3) 261%
13MG 92%
0.14MG 11%
Vitamin B6 157%
0.36MG 28%
0.47MG 9%
pantothenic acid (Vit B5) 645%
3.5MG 70%
44UG 11%
folate (Vit B9) 114%
94UG 24%
26MG 171%
420% Vitamin E
5MG 33%
Vitamin K >999%
26UG 28%
21G 42%
protein 171%
57G 115%
52MG 12%
choline 27%
66MG 16%
1MG 86%
copper 510%
6.1MG 508%
2.2MG 121%
16% manganese
1.9MG 106%
481MG 69%
308% phosphorus
118MG 17%
4.1UG 8%
selenium 76%
7.2UG 13%
3.1MG 39%
55% zinc
2MG 25%
4.4G Water 7% 4.7G
0.72G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol.

FAQ

Does spirulina or almonds contain more calories in 100 grams?
Both spirulina and almonds are high in calories. Almond has 100% more calories than spirulina - spirulina has 290 calories in 100g and almond has 579 calories.

Is spirulina or almonds better for protein?
Both spirulina and almonds are high in protein. Spirulina has 170% more protein than almond - spirulina has 57.5g of protein per 100 grams and almond has 21.2g of protein.

Does spirulina or almonds contain more calcium?
Both spirulina and almonds are high in calcium. Almond has 120% more calcium than spirulina - spirulina has 120mg of calcium in 100 grams and almond has 269mg of calcium.

Does spirulina or almonds contain more iron?
Both spirulina and almonds are high in iron. Spirulina has 670% more iron than almond - spirulina has 28.5mg of iron in 100 grams and almond has 3.7mg of iron.

Does spirulina or almonds contain more potassium?
Both spirulina and almonds are high in potassium. Spirulina has 90% more potassium than almond - spirulina has 1363mg of potassium in 100 grams and almond has 733mg of potassium.