Granola vs. Spirulina
Nutrition comparison of Granola and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and spirulina:
- Both spirulina and granola are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Granola is an excellent source of Vitamin E.
- Spirulina has more beta-carotene than granola, however, granola contains more lutein + zeaxanthin than spirulina.
- Spirulina has more thiamin, riboflavin, niacin and pantothenic acid.
- Spirulina has signficantly less sugar than granola.
- Spirulina has signficantly more Vitamin C than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and granola are high in calories. Granola has 69% more calories than spirulina - spirulina has 290 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is much lighter in protein, heavier in carbs and much heavier in fat compared to spirulina per calorie. Granola has a macronutrient ratio of 11:44:45 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Spirulina | |
|---|---|---|
| Protein | 11% | 58% |
| Carbohydrates | 44% | 24% |
| Fat | 45% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and spirulina has 56% less carbohydrates than granola - spirulina has 23.9g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both spirulina and granola are high in dietary fiber. Granola has 147% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Spirulina has signficantly less sugar than granola - spirulina has 3.1g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both spirulina and granola are high in protein. Spirulina has 320% more protein than granola - spirulina has 57.5g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Spirulina has 33% less saturated fat than granola - spirulina has 2.7g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and spirulina are low in trans fat - granola 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 granola - spirulina has 10.1mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Spirulina has 28 times more Vitamin A than granola - spirulina has 29ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has 122% more Vitamin E than spirulina - spirulina has 5mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Spirulina has 381% more Vitamin K than granola - spirulina has 25.5ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin and pantothenic acid. Both granola and spirulina contain significant amounts of Vitamin B6 and folate.
| Granola | Spirulina | |
|---|---|---|
| Thiamin | 0.548 MG | 2.38 MG |
| Riboflavin | 0.354 MG | 3.67 MG |
| Niacin | 2.739 MG | 12.82 MG |
| Pantothenic acid | 0.752 MG | 3.48 MG |
| Vitamin B6 | 0.37 MG | 0.364 MG |
| Folate | 84 UG | 94 UG |
Minerals
calcium
Both spirulina and granola are high in calcium. Spirulina has 58% more calcium than granola - spirulina has 120mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both spirulina and granola are high in iron. Spirulina has 622% more iron than granola - spirulina has 28.5mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both spirulina and granola are high in potassium. Spirulina has 153% more potassium than granola - spirulina has 1363mg of potassium per 100 grams and granola has 539mg 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, spirulina has more beta-carotene than granola per 100 grams, however, granola contains more lutein + zeaxanthin than spirulina per 100 grams.
| Granola | Spirulina | |
|---|---|---|
| beta-carotene | 11 UG | 342 UG |
| lutein + zeaxanthin | 137 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both granola and spirulina contain significant amounts of alpha linoleic acid (ALA).
| Granola | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.823 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than spirulina per 100 grams.
| Granola | Spirulina | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 1.254 G |
| Total | 7.247 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.
Granola g
()
|
Daily Values (%) |
Spirulina g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
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 granola contain more calories in 100 grams?Both spirulina and granola are high in calories. Granola has 70% more calories than spirulina - spirulina has 290 calories in 100g and granola has 489 calories.
Is spirulina or granola better for protein?
Both spirulina and granola are high in protein. Spirulina has 320% more protein than granola - spirulina has 57.5g of protein per 100 grams and granola has 13.7g of protein.
Does spirulina or granola have more carbohydrates?
By weight, granola is high in carbohydrates and spirulina has 60% fewer carbohydrates than granola - spirulina has 23.9g of carbs for 100g and granola has 53.9g of carbohydrates.
Does spirulina or granola contain more calcium?
Both spirulina and granola are high in calcium. Spirulina has 60% more calcium than granola - spirulina has 120mg of calcium in 100 grams and granola has 76mg of calcium.
Does spirulina or granola contain more iron?
Both spirulina and granola are high in iron. Spirulina has 620% more iron than granola - spirulina has 28.5mg of iron in 100 grams and granola has 4mg of iron.
Does spirulina or granola contain more potassium?
Both spirulina and granola are high in potassium. Spirulina has 150% more potassium than granola - spirulina has 1363mg of potassium in 100 grams and granola has 539mg of potassium.