Pecan vs. Spirulina
Nutrition comparison of Pecan and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pecan
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pecan and spirulina:
- Both pecan and spirulina are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Spirulina has signficantly more Vitamin C than pecan.
USDA sources for nutritional information: Pecan (Nuts, pecans) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and spirulina are high in calories. Pecan has 138% more calories than spirulina - pecan has 691 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, pecan is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Pecan has a macronutrient ratio of 5:8:88 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pecan | Spirulina | |
|---|---|---|
| Protein | 5% | 59% |
| Carbohydrates | 8% | 25% |
| Fat | 88% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Pecan has 42% less carbohydrates than spirulina - pecan has 13.9g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both pecan and spirulina are high in dietary fiber. Pecan has 167% more dietary fiber than spirulina - pecan has 9.6g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Pecan and spirulina contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Both pecan and spirulina are high in protein. Spirulina has 527% more protein than pecan - pecan has 9.2g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Pecan is high in saturated fat and spirulina has 57% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than pecan - pecan has 1.1mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has 867% more Vitamin A than pecan - pecan has 3ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 257% more Vitamin E than pecan - pecan has 1.4mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 629% more Vitamin K than pecan - pecan has 3.5ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both pecan and spirulina contain significant amounts of Vitamin B6.
| Pecan | Spirulina | |
|---|---|---|
| Thiamin | 0.66 MG | 2.38 MG |
| Riboflavin | 0.13 MG | 3.67 MG |
| Niacin | 1.167 MG | 12.82 MG |
| Pantothenic acid | 0.863 MG | 3.48 MG |
| Vitamin B6 | 0.21 MG | 0.364 MG |
| Folate | 22 UG | 94 UG |
Minerals
calcium
Both pecan and spirulina are high in calcium. Spirulina has 71% more calcium than pecan - pecan has 70mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both pecan and spirulina are high in iron. Spirulina has 10 times more iron than pecan - pecan has 2.5mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both pecan and spirulina are high in potassium. Spirulina has 232% more potassium than pecan - pecan has 410mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pecan and spirulina contain significant amounts of alpha linoleic acid (ALA).
| Pecan | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.986 G | 0.823 G |
| Total | 0.986 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than spirulina per 100 grams.
| Pecan | Spirulina | |
|---|---|---|
| other omega 6 | 0.069 G | ~ |
| linoleic acid | 20.628 G | 1.254 G |
| Total | 20.697 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.
Pecan 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 pecan or spirulina contain more calories in 100 grams?Both pecan and spirulina are high in calories. Pecan has 140% more calories than spirulina - pecan has 691 calories in 100g and spirulina has 290 calories.
Is pecan or spirulina better for protein?
Both pecan and spirulina are high in protein. Spirulina has 530% more protein than pecan - pecan has 9.2g of protein per 100 grams and spirulina has 57.5g of protein.
Does pecan or spirulina contain more calcium?
Both pecan and spirulina are high in calcium. Spirulina has 70% more calcium than pecan - pecan has 70mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does pecan or spirulina contain more iron?
Both pecan and spirulina are high in iron. Spirulina has 10 times more iron than pecan - pecan has 2.5mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does pecan or spirulina contain more potassium?
Both pecan and spirulina are high in potassium. Spirulina has 230% more potassium than pecan - pecan has 410mg of potassium in 100 grams and spirulina has 1363mg of potassium.