Coconut Oil vs. Spirulina
Nutrition comparison of Coconut Oil and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and spirulina:
- Both spirulina and coconut oil are high in calories.
- Coconut oil 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 coconut oil.
- Spirulina is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and coconut oil are high in calories. Coconut oil has 208% more calories than spirulina - spirulina has 290 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, coconut oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to spirulina per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Spirulina | |
|---|---|---|
| Protein | ~ | 59% |
| Carbohydrates | ~ | 25% |
| Fat | 100% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has signficantly less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - spirulina has 3.6g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Spirulina is an excellent source of protein and it has more protein than coconut oil - spirulina has 57.5g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and spirulina has 97% less saturated fat than coconut oil - spirulina has 2.7g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and spirulina are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than coconut oil - spirulina has 10.1mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than coconut oil - spirulina has 29ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Spirulina has 44 times more Vitamin E than coconut oil - spirulina has 5mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Spirulina has 41 times more Vitamin K than coconut oil - spirulina has 25.5ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | Spirulina | |
|---|---|---|
| Thiamin | ~ | 2.38 MG |
| Riboflavin | ~ | 3.67 MG |
| Niacin | ~ | 12.82 MG |
| Pantothenic acid | ~ | 3.48 MG |
| Vitamin B6 | ~ | 0.364 MG |
| Folate | ~ | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 119 times more calcium than coconut oil - spirulina has 120mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Spirulina is an excellent source of iron and it has 569 times more iron than coconut oil - spirulina has 28.5mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Spirulina is an excellent source of potassium and it has more potassium than coconut oil - spirulina has 1363mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Coconut Oil | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.823 G |
| Total | 0.019 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, both coconut oil and spirulina contain significant amounts of linoleic acid.
| Coconut Oil | Spirulina | |
|---|---|---|
| other omega 6 | 0.076 G | ~ |
| linoleic acid | 1.683 G | 1.254 G |
| Total | 1.759 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: Coconut Oil (Oil, coconut) and Spirulina (Seaweed, spirulina, dried) .
Coconut Oil 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 coconut oil contain more calories in 100 grams?Both spirulina and coconut oil are high in calories. Coconut oil has 210% more calories than spirulina - spirulina has 290 calories in 100g and coconut oil has 892 calories.
Is spirulina or coconut oil better for protein?
Spirulina is a fantastic source of protein and it has more protein than coconut oil - spirulina has 57.5g of protein per 100 grams and coconut oil does not contain significant amounts.
Does spirulina or coconut oil contain more calcium?
Spirulina is a rich source of calcium and it has 119 times more calcium than coconut oil - spirulina has 120mg of calcium in 100 grams and coconut oil has 1mg of calcium.
Does spirulina or coconut oil contain more iron?
Spirulina is an abundant source of iron and it has 569 times more iron than coconut oil - spirulina has 28.5mg of iron in 100 grams and coconut oil has 0.05mg of iron.
Does spirulina or coconut oil contain more potassium?
Spirulina is a rich source of potassium and it has more potassium than coconut oil - spirulina has 1363mg of potassium in 100 grams and coconut oil does not contain significant amounts.