Oats vs. Spirulina
Nutrition comparison of Oats and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and spirulina:
- Both oats and spirulina are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oat has 54% less saturated fat than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Spirulina has signficantly more Vitamin C than oat.
- Spirulina has signficantly more Vitamin E than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and spirulina are high in calories. Oat has 34% more calories than spirulina - oat has 389 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and similar to spirulina for fat. Oats has a macronutrient ratio of 17:67:16 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Spirulina | |
|---|---|---|
| Protein | 17% | 58% |
| Carbohydrates | 67% | 24% |
| Fat | 16% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and spirulina has 64% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both oats and spirulina are high in dietary fiber. Oat has 194% more dietary fiber than spirulina - oat has 10.6g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Oat has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and spirulina are high in protein. Spirulina has 240% more protein than oat - oat has 16.9g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Oat has 54% less saturated fat than spirulina - oat has 1.2g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than oat - spirulina has 10.1mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than oat - spirulina has 29ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than oat - spirulina has 5mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Spirulina has more Vitamin K than oat - spirulina has 25.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both oats and spirulina contain significant amounts of folate.
| Oats | Spirulina | |
|---|---|---|
| Thiamin | 0.763 MG | 2.38 MG |
| Riboflavin | 0.139 MG | 3.67 MG |
| Niacin | 0.961 MG | 12.82 MG |
| Pantothenic acid | 1.349 MG | 3.48 MG |
| Vitamin B6 | 0.119 MG | 0.364 MG |
| Folate | 56 UG | 94 UG |
Minerals
calcium
Both oats and spirulina are high in calcium. Spirulina has 122% more calcium than oat - oat has 54mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both oats and spirulina are high in iron. Spirulina has 504% more iron than oat - oat has 4.7mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both oats and spirulina are high in potassium. Spirulina has 218% more potassium than oat - oat has 429mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than oat per 100 grams.
| Oats | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.823 G |
| Total | 0.111 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, both oats and spirulina contain significant amounts of linoleic acid.
| Oats | Spirulina | |
|---|---|---|
| linoleic acid | 2.424 G | 1.254 G |
| Total | 2.424 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.
Oats 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 oats or spirulina contain more calories in 100 grams?Both oats and spirulina are high in calories. Oat has 30% more calories than spirulina - oat has 389 calories in 100g and spirulina has 290 calories.
Is oats or spirulina better for protein?
Both oats and spirulina are high in protein. Spirulina has 240% more protein than oat - oat has 16.9g of protein per 100 grams and spirulina has 57.5g of protein.
Does oats or spirulina have more carbohydrates?
By weight, oat is high in carbohydrates and spirulina has 60% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does oats or spirulina contain more calcium?
Both oats and spirulina are high in calcium. Spirulina has 120% more calcium than oat - oat has 54mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does oats or spirulina contain more iron?
Both oats and spirulina are high in iron. Spirulina has 500% more iron than oat - oat has 4.7mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does oats or spirulina contain more potassium?
Both oats and spirulina are high in potassium. Spirulina has 220% more potassium than oat - oat has 429mg of potassium in 100 grams and spirulina has 1363mg of potassium.