Peanut Butter vs. Spirulina
Nutrition comparison of Peanut Butter and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and spirulina:
- Both spirulina and peanut butter are high in calcium, calories, dietary fiber, potassium and protein.
- Spirulina has 63% less sugar than peanut butter.
- Spirulina has more thiamin, riboflavin and pantothenic acid.
- Spirulina has signficantly more Vitamin C than peanut butter.
- Spirulina is an excellent source of iron.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and peanut butter are high in calories. Peanut butter has 103% more calories than spirulina - spirulina has 290 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Spirulina | |
|---|---|---|
| Protein | 15% | 59% |
| Carbohydrates | 14% | 25% |
| Fat | 71% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Spirulina and peanut butter contain similar amounts of carbs - spirulina has 23.9g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both spirulina and peanut butter are high in dietary fiber. Peanut butter has 122% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Spirulina has 63% less sugar than peanut butter - spirulina has 3.1g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both spirulina and peanut butter are high in protein. Spirulina has 139% more protein than peanut butter - spirulina has 57.5g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and spirulina has 65% less saturated fat than peanut butter - spirulina has 2.7g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than peanut butter - spirulina has 10.1mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than peanut butter - spirulina has 29ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Spirulina and peanut butter contain similar amounts of Vitamin E - spirulina has 5mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Spirulina has 50 times more Vitamin K than peanut butter - spirulina has 25.5ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin and pantothenic acid. Both peanut butter and spirulina contain significant amounts of niacin, Vitamin B6 and folate.
| Peanut Butter | Spirulina | |
|---|---|---|
| Thiamin | 0.106 MG | 2.38 MG |
| Riboflavin | 0.111 MG | 3.67 MG |
| Niacin | 13.696 MG | 12.82 MG |
| Pantothenic acid | 1.118 MG | 3.48 MG |
| Vitamin B6 | 0.418 MG | 0.364 MG |
| Folate | 92 UG | 94 UG |
Minerals
calcium
Both spirulina and peanut butter are high in calcium. Spirulina has 167% more calcium than peanut butter - spirulina has 120mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Spirulina is an excellent source of iron and it has 14 times more iron than peanut butter - spirulina has 28.5mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both spirulina and peanut butter are high in potassium. Spirulina has 83% more potassium than peanut butter - spirulina has 1363mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.823 G |
| Total | 0.078 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than spirulina per 100 grams.
| Peanut Butter | Spirulina | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 1.254 G |
| Total | 14.494 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: Peanut Butter (Peanut butter, chunk style, with salt) and Spirulina (Seaweed, spirulina, dried) .
Peanut Butter 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 peanut butter contain more calories in 100 grams?Both spirulina and peanut butter are high in calories. Peanut butter has 100% more calories than spirulina - spirulina has 290 calories in 100g and peanut butter has 589 calories.
Is spirulina or peanut butter better for protein?
Both spirulina and peanut butter are high in protein. Spirulina has 140% more protein than peanut butter - spirulina has 57.5g of protein per 100 grams and peanut butter has 24.1g of protein.
Does spirulina or peanut butter contain more calcium?
Both spirulina and peanut butter are high in calcium. Spirulina has 170% more calcium than peanut butter - spirulina has 120mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does spirulina or peanut butter contain more iron?
Spirulina is an abundant source of iron and it has 14 times more iron than peanut butter - spirulina has 28.5mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does spirulina or peanut butter contain more potassium?
Both spirulina and peanut butter are high in potassium. Spirulina has 80% more potassium than peanut butter - spirulina has 1363mg of potassium in 100 grams and peanut butter has 745mg of potassium.