Brazil Nut vs. Spirulina
Nutrition comparison of Brazil Nut and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and spirulina:
- Both spirulina and brazil nut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Brazil nut has 51% less carbohydrates than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina has signficantly more Vitamin C than brazil nut.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and brazil nut are high in calories. Brazil nut has 127% more calories than spirulina - spirulina has 290 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Brazil nut has a macronutrient ratio of 8:7:85 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brazil Nut | Spirulina | |
|---|---|---|
| Protein | 8% | 59% |
| Carbohydrates | 7% | 25% |
| Fat | 85% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut has 51% less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both spirulina and brazil nut are high in dietary fiber. Brazil nut has 108% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Spirulina and brazil nut contain similar amounts of sugar - spirulina has 3.1g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Protein
protein
Both spirulina and brazil nut are high in protein. Spirulina has 301% more protein than brazil nut - spirulina has 57.5g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and spirulina has 84% less saturated fat than brazil nut - spirulina has 2.7g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than brazil nut - spirulina has 10.1mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than brazil nut - spirulina has 29ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Spirulina and brazil nut contain similar amounts of Vitamin E - spirulina has 5mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Spirulina has more Vitamin K than brazil nut - spirulina has 25.5ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Brazil Nut | Spirulina | |
|---|---|---|
| Thiamin | 0.617 MG | 2.38 MG |
| Riboflavin | 0.035 MG | 3.67 MG |
| Niacin | 0.295 MG | 12.82 MG |
| Pantothenic acid | 0.184 MG | 3.48 MG |
| Vitamin B6 | 0.101 MG | 0.364 MG |
| Folate | 22 UG | 94 UG |
Minerals
calcium
Both spirulina and brazil nut are high in calcium. Brazil nut has 33% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both spirulina and brazil nut are high in iron. Spirulina has 10 times more iron than brazil nut - spirulina has 28.5mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both spirulina and brazil nut are high in potassium. Spirulina has 107% more potassium than brazil nut - spirulina has 1363mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Brazil Nut | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.823 G |
| Total | 0.036 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than spirulina per 100 grams.
| Brazil Nut | Spirulina | |
|---|---|---|
| other omega 6 | 0.018 G | ~ |
| linoleic acid | 24.363 G | 1.254 G |
| Total | 24.381 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.
Note: The specific food items compared are: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Spirulina (Seaweed, spirulina, dried) .
Brazil Nut 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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 brazil nut contain more calories in 100 grams?Both spirulina and brazil nut are high in calories. Brazil nut has 130% more calories than spirulina - spirulina has 290 calories in 100g and brazil nut has 659 calories.
Is spirulina or brazil nut better for protein?
Both spirulina and brazil nut are high in protein. Spirulina has 300% more protein than brazil nut - spirulina has 57.5g of protein per 100 grams and brazil nut has 14.3g of protein.
Does spirulina or brazil nut contain more calcium?
Both spirulina and brazil nut are high in calcium. Brazil nut has 30% more calcium than spirulina - spirulina has 120mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does spirulina or brazil nut contain more iron?
Both spirulina and brazil nut are high in iron. Spirulina has 10 times more iron than brazil nut - spirulina has 28.5mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does spirulina or brazil nut contain more potassium?
Both spirulina and brazil nut are high in potassium. Spirulina has 110% more potassium than brazil nut - spirulina has 1363mg of potassium in 100 grams and brazil nut has 659mg of potassium.