White Chocolate vs. Spirulina
Nutrition comparison of White Chocolate and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white chocolate
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white chocolate and spirulina:
- Both white chocolate and spirulina are high in calcium, calories and potassium.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12.
- Spirulina has signficantly more Vitamin C than white chocolate.
- Spirulina is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: White Chocolate (Candies, white chocolate) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and spirulina are high in calories. White chocolate has 86% more calories than spirulina - white chocolate has 539 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, white chocolate is much lighter in protein, heavier in carbs and much heavier in fat compared to spirulina per calorie. White chocolate has a macronutrient ratio of 4:43:53 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Chocolate | Spirulina | |
|---|---|---|
| Protein | 4% | 59% |
| Carbohydrates | 43% | 25% |
| Fat | 53% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and spirulina has 60% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has 17 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
White chocolate is high in sugar and spirulina has 95% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 879% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and spirulina has 86% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
cholesterol
Spirulina has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than white chocolate - white chocolate has 0.5mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
White chocolate and spirulina contain similar amounts of Vitamin A - white chocolate has 9ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 421% more Vitamin E than white chocolate - white chocolate has 0.96mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
White chocolate and spirulina contain similar amounts of Vitamin K - white chocolate has 9.1ug 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, however, white chocolate contains more Vitamin B12.
| White Chocolate | Spirulina | |
|---|---|---|
| Thiamin | 0.063 MG | 2.38 MG |
| Riboflavin | 0.282 MG | 3.67 MG |
| Niacin | 0.745 MG | 12.82 MG |
| Pantothenic acid | 0.608 MG | 3.48 MG |
| Vitamin B6 | 0.056 MG | 0.364 MG |
| Folate | 7 UG | 94 UG |
| Vitamin B12 | 0.56 UG | ~ |
Minerals
calcium
Both white chocolate and spirulina are high in calcium. White chocolate has 66% more calcium than spirulina - white chocolate has 199mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 117 times more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both white chocolate and spirulina are high in potassium. Spirulina has 377% more potassium than white chocolate - white chocolate has 286mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than white chocolate per 100 grams.
| White Chocolate | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.823 G |
| Total | 0.103 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, both white chocolate and spirulina contain significant amounts of linoleic acid.
| White Chocolate | Spirulina | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.91 G | 1.254 G |
| Total | 0.914 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: White Chocolate (Candies, white chocolate) and Spirulina (Seaweed, spirulina, dried) .
White Chocolate 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 white chocolate or spirulina contain more calories in 100 grams?Both white chocolate and spirulina are high in calories. White chocolate has 90% more calories than spirulina - white chocolate has 539 calories in 100g and spirulina has 290 calories.
Is white chocolate or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 880% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and spirulina has 57.5g of protein.
Does white chocolate or spirulina have more carbohydrates?
By weight, white chocolate is high in carbohydrates and spirulina has 60% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does white chocolate or spirulina contain more calcium?
Both white chocolate and spirulina are high in calcium. White chocolate has 70% more calcium than spirulina - white chocolate has 199mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does white chocolate or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 117 times more iron than white chocolate - white chocolate has 0.24mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does white chocolate or spirulina contain more potassium?
Both white chocolate and spirulina are high in potassium. Spirulina has 380% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and spirulina has 1363mg of potassium.