Flaxseeds vs. Spirulina
Nutrition comparison of Flaxseeds and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and spirulina:
- Both flaxseeds and spirulina are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more lutein + zeaxanthin than spirulina, however, spirulina contains more beta-carotene than flaxseed.
- Spirulina has more riboflavin, niacin and pantothenic acid.
- Spirulina has signficantly more Vitamin C than flaxseed.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and spirulina are high in calories. Flaxseed has 84% more calories than spirulina - flaxseed has 534 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, flaxseeds is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Spirulina | |
|---|---|---|
| Protein | 13% | 59% |
| Carbohydrates | 21% | 25% |
| Fat | 66% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseeds and spirulina contain similar amounts of carbs - flaxseed has 28.9g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both flaxseeds and spirulina are high in dietary fiber. Flaxseed has 658% more dietary fiber than spirulina - flaxseed has 27.3g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Flaxseeds and spirulina contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Both flaxseeds and spirulina are high in protein. Spirulina has 214% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Spirulina has 28% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than flaxseed - spirulina has 29ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Spirulina has 15 times more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 493% more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more riboflavin, niacin and pantothenic acid. Both flaxseeds and spirulina contain significant amounts of thiamin, Vitamin B6 and folate.
| Flaxseeds | Spirulina | |
|---|---|---|
| Thiamin | 1.644 MG | 2.38 MG |
| Riboflavin | 0.161 MG | 3.67 MG |
| Niacin | 3.08 MG | 12.82 MG |
| Pantothenic acid | 0.985 MG | 3.48 MG |
| Vitamin B6 | 0.473 MG | 0.364 MG |
| Folate | 87 UG | 94 UG |
Minerals
calcium
Both flaxseeds and spirulina are high in calcium. Flaxseed has 113% more calcium than spirulina - flaxseed has 255mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both flaxseeds and spirulina are high in iron. Spirulina has 397% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both flaxseeds and spirulina are high in potassium. Spirulina has 68% more potassium than flaxseed - flaxseed has 813mg of potassium per 100 grams and spirulina has 1363mg 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, flaxseed has more lutein + zeaxanthin than spirulina per 100 grams, however, spirulina contains more beta-carotene than flaxseed per 100 grams.
| Flaxseeds | Spirulina | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | ~ |
| beta-carotene | ~ | 342 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than spirulina per 100 grams.
| Flaxseeds | Spirulina | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.823 G |
| Total | 22.813 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than spirulina per 100 grams.
| Flaxseeds | Spirulina | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 1.254 G |
| Total | 5.91 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.
Flaxseeds g
()
|
Daily Values (%) |
Spirulina g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 flaxseeds or spirulina contain more calories in 100 grams?Both flaxseeds and spirulina are high in calories. Flaxseed has 80% more calories than spirulina - flaxseed has 534 calories in 100g and spirulina has 290 calories.
Is flaxseeds or spirulina better for protein?
Both flaxseeds and spirulina are high in protein. Spirulina has 210% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and spirulina has 57.5g of protein.
Does flaxseeds or spirulina contain more calcium?
Both flaxseeds and spirulina are high in calcium. Flaxseed has 110% more calcium than spirulina - flaxseed has 255mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does flaxseeds or spirulina contain more iron?
Both flaxseeds and spirulina are high in iron. Spirulina has 400% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does flaxseeds or spirulina contain more potassium?
Both flaxseeds and spirulina are high in potassium. Spirulina has 70% more potassium than flaxseed - flaxseed has 813mg of potassium in 100 grams and spirulina has 1363mg of potassium.