Peanuts vs. Spirulina
Nutrition comparison of Peanuts and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and spirulina:
- Both spirulina and peanuts are high in calcium, calories, dietary fiber, potassium and protein.
- Spirulina has more thiamin, riboflavin and pantothenic acid.
- Spirulina has signficantly more Vitamin C than peanut.
- Spirulina is an excellent source of iron.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and peanuts are high in calories. Peanut has 102% more calories than spirulina - spirulina has 290 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Spirulina | |
|---|---|---|
| Protein | 16% | 58% |
| Carbohydrates | 14% | 24% |
| Fat | 71% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Spirulina and peanuts contain similar amounts of carbs - spirulina has 23.9g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both spirulina and peanuts are high in dietary fiber. Peanut has 133% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Spirulina and peanuts contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both spirulina and peanuts are high in protein. Spirulina has 136% more protein than peanut - spirulina has 57.5g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and spirulina has 66% less saturated fat than peanut - spirulina has 2.7g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and spirulina are low in trans fat - peanut 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 peanut - spirulina has 10.1mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than peanut - spirulina has 29ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Spirulina and peanuts contain similar amounts of Vitamin E - spirulina has 5mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Spirulina has more Vitamin K than peanut - spirulina has 25.5ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin and pantothenic acid. Both peanuts and spirulina contain significant amounts of niacin, Vitamin B6 and folate.
| Peanuts | Spirulina | |
|---|---|---|
| Thiamin | 0.152 MG | 2.38 MG |
| Riboflavin | 0.197 MG | 3.67 MG |
| Niacin | 14.355 MG | 12.82 MG |
| Pantothenic acid | 1.011 MG | 3.48 MG |
| Vitamin B6 | 0.466 MG | 0.364 MG |
| Folate | 97 UG | 94 UG |
Minerals
calcium
Both spirulina and peanuts are high in calcium. Spirulina has 107% more calcium than peanut - spirulina has 120mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Spirulina is an excellent source of iron and it has 17 times more iron than peanut - spirulina has 28.5mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both spirulina and peanuts are high in potassium. Spirulina has 115% more potassium than peanut - spirulina has 1363mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.823 G |
| Total | 0.026 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than spirulina per 100 grams.
| Peanuts | Spirulina | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 1.254 G |
| Total | 9.719 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.
Peanuts 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 peanuts contain more calories in 100 grams?Both spirulina and peanuts are high in calories. Peanut has 100% more calories than spirulina - spirulina has 290 calories in 100g and peanut has 587 calories.
Is spirulina or peanuts better for protein?
Both spirulina and peanuts are high in protein. Spirulina has 140% more protein than peanut - spirulina has 57.5g of protein per 100 grams and peanut has 24.4g of protein.
Does spirulina or peanuts contain more calcium?
Both spirulina and peanuts are high in calcium. Spirulina has 110% more calcium than peanut - spirulina has 120mg of calcium in 100 grams and peanut has 58mg of calcium.
Does spirulina or peanuts contain more iron?
Spirulina is an abundant source of iron and it has 17 times more iron than peanut - spirulina has 28.5mg of iron in 100 grams and peanut has 1.6mg of iron.
Does spirulina or peanuts contain more potassium?
Both spirulina and peanuts are high in potassium. Spirulina has 120% more potassium than peanut - spirulina has 1363mg of potassium in 100 grams and peanut has 634mg of potassium.