Coconut vs. Spirulina
Nutrition comparison of Coconut and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and spirulina:
- Both coconut and spirulina are high in calories, dietary fiber, iron and potassium.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Spirulina is an excellent source of calcium and protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and spirulina are high in calories. Coconut has 22% more calories than spirulina - coconut has 354 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, coconut is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Coconut has a macronutrient ratio of 4:16:80 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Spirulina | |
|---|---|---|
| Protein | 4% | 59% |
| Carbohydrates | 16% | 25% |
| Fat | 80% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut has 36% less carbohydrates than spirulina - coconut has 15.2g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both coconut and spirulina are high in dietary fiber. Coconut has 150% more dietary fiber than spirulina - coconut has 9g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Coconut and spirulina contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 16 times more protein than coconut - coconut has 3.3g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Coconut is high in saturated fat and spirulina has 91% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has 206% more Vitamin C than coconut - coconut has 3.3mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than coconut - spirulina has 29ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Spirulina has 19 times more Vitamin E than coconut - coconut has 0.24mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 126 times more Vitamin K than coconut - coconut has 0.2ug 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, Vitamin B6 and folate.
| Coconut | Spirulina | |
|---|---|---|
| Thiamin | 0.066 MG | 2.38 MG |
| Riboflavin | 0.02 MG | 3.67 MG |
| Niacin | 0.54 MG | 12.82 MG |
| Pantothenic acid | 0.3 MG | 3.48 MG |
| Vitamin B6 | 0.054 MG | 0.364 MG |
| Folate | 26 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 757% more calcium than coconut - coconut has 14mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both coconut and spirulina are high in iron. Spirulina has 10 times more iron than coconut - coconut has 2.4mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both coconut and spirulina are high in potassium. Spirulina has 283% more potassium than coconut - coconut has 356mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than coconut per 100 grams.
| Coconut | Spirulina | |
|---|---|---|
| linoleic acid | 0.366 G | 1.254 G |
| Total | 0.366 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.
Coconut 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 % |
|
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 coconut or spirulina contain more calories in 100 grams?Both coconut and spirulina are high in calories. Coconut has 20% more calories than spirulina - coconut has 354 calories in 100g and spirulina has 290 calories.
Is coconut or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 16 times more protein than coconut - coconut has 3.3g of protein per 100 grams and spirulina has 57.5g of protein.
Does coconut or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 760% more calcium than coconut - coconut has 14mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does coconut or spirulina contain more iron?
Both coconut and spirulina are high in iron. Spirulina has 10 times more iron than coconut - coconut has 2.4mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does coconut or spirulina contain more potassium?
Both coconut and spirulina are high in potassium. Spirulina has 280% more potassium than coconut - coconut has 356mg of potassium in 100 grams and spirulina has 1363mg of potassium.