Almonds vs. Spirulina
Nutrition comparison of Almonds and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and spirulina:
- Both spirulina and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond is an excellent source of Vitamin E.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than almond.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and almonds are high in calories. Almond has 100% more calories than spirulina - spirulina has 290 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Almonds has a macronutrient ratio of 14:14:73 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Spirulina | |
|---|---|---|
| Protein | 14% | 59% |
| Carbohydrates | 14% | 25% |
| Fat | 73% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Spirulina and almonds contain similar amounts of carbs - spirulina has 23.9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both spirulina and almonds are high in dietary fiber. Almond has 247% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Spirulina and almonds contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both spirulina and almonds are high in protein. Spirulina has 172% more protein than almond - spirulina has 57.5g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Spirulina has 30% less saturated fat than almond - spirulina has 2.7g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and spirulina are low in trans fat - almond 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 almond - spirulina has 10.1mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than almond - spirulina has 29ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 413% more Vitamin E than spirulina - spirulina has 5mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Spirulina has more Vitamin K than almond - spirulina has 25.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almonds | Spirulina | |
|---|---|---|
| Thiamin | 0.205 MG | 2.38 MG |
| Riboflavin | 1.138 MG | 3.67 MG |
| Niacin | 3.618 MG | 12.82 MG |
| Pantothenic acid | 0.471 MG | 3.48 MG |
| Vitamin B6 | 0.137 MG | 0.364 MG |
| Folate | 44 UG | 94 UG |
Minerals
calcium
Both spirulina and almonds are high in calcium. Almond has 124% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both spirulina and almonds are high in iron. Spirulina has 668% more iron than almond - spirulina has 28.5mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both spirulina and almonds are high in potassium. Spirulina has 86% more potassium than almond - spirulina has 1363mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.823 G |
| Total | 0.003 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than spirulina per 100 grams.
| Almonds | Spirulina | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 1.254 G |
| Total | 12.326 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.
Almonds 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 almonds contain more calories in 100 grams?Both spirulina and almonds are high in calories. Almond has 100% more calories than spirulina - spirulina has 290 calories in 100g and almond has 579 calories.
Is spirulina or almonds better for protein?
Both spirulina and almonds are high in protein. Spirulina has 170% more protein than almond - spirulina has 57.5g of protein per 100 grams and almond has 21.2g of protein.
Does spirulina or almonds contain more calcium?
Both spirulina and almonds are high in calcium. Almond has 120% more calcium than spirulina - spirulina has 120mg of calcium in 100 grams and almond has 269mg of calcium.
Does spirulina or almonds contain more iron?
Both spirulina and almonds are high in iron. Spirulina has 670% more iron than almond - spirulina has 28.5mg of iron in 100 grams and almond has 3.7mg of iron.
Does spirulina or almonds contain more potassium?
Both spirulina and almonds are high in potassium. Spirulina has 90% more potassium than almond - spirulina has 1363mg of potassium in 100 grams and almond has 733mg of potassium.