Whole Wheat Flour vs. Spirulina
Nutrition comparison of Whole Wheat Flour and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and spirulina:
- Both whole wheat flour and spirulina are high in calories, dietary fiber, iron, potassium and protein.
- Spirulina has more beta-carotene than whole wheat flour, however, whole wheat flour contains more lutein + zeaxanthin than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Spirulina has signficantly more Vitamin C than whole wheat flour.
- Spirulina is an excellent source of calcium.
- Whole wheat flour has 5.1 times less saturated fat than spirulina.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and spirulina are high in calories. Whole wheat flour has 14% more calories than spirulina - whole wheat flour has 332 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Spirulina | |
|---|---|---|
| Protein | 11% | 58% |
| Carbohydrates | 84% | 24% |
| Fat | 5% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and spirulina has 68% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both whole wheat flour and spirulina are high in dietary fiber. Whole wheat flour has 264% more dietary fiber than spirulina - whole wheat flour has 13.1g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Whole wheat flour and spirulina contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Both whole wheat flour and spirulina are high in protein. Spirulina has 498% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Whole wheat flour has 5.1 times less saturated fat than spirulina - whole wheat flour has 0.43g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than whole wheat flour - spirulina has 10.1mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than whole wheat flour - spirulina has 29ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Spirulina has 843% more Vitamin E than whole wheat flour - whole wheat flour has 0.53mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 12 times more Vitamin K than whole wheat flour - whole wheat flour has 1.9ug 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 and folate. Both whole wheat flour and spirulina contain significant amounts of Vitamin B6.
| Whole Wheat Flour | Spirulina | |
|---|---|---|
| Thiamin | 0.297 MG | 2.38 MG |
| Riboflavin | 0.188 MG | 3.67 MG |
| Niacin | 5.347 MG | 12.82 MG |
| Pantothenic acid | 1.011 MG | 3.48 MG |
| Vitamin B6 | 0.191 MG | 0.364 MG |
| Folate | 28 UG | 94 UG |
Minerals
calcium
Spirulina is an excellent source of calcium and it has 264% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both whole wheat flour and spirulina are high in iron. Spirulina has 668% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both whole wheat flour and spirulina are high in potassium. Spirulina has 246% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, spirulina has more beta-carotene than whole wheat flour per 100 grams, however, whole wheat flour contains more lutein + zeaxanthin than spirulina per 100 grams.
| Whole Wheat Flour | Spirulina | |
|---|---|---|
| beta-carotene | 5 UG | 342 UG |
| lutein + zeaxanthin | 220 UG | ~ |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Spirulina (Seaweed, spirulina, dried) .
Whole Wheat Flour 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 whole wheat flour or spirulina contain more calories in 100 grams?Both whole wheat flour and spirulina are high in calories. Whole wheat flour has 10% more calories than spirulina - whole wheat flour has 332 calories in 100g and spirulina has 290 calories.
Is whole wheat flour or spirulina better for protein?
Both whole wheat flour and spirulina are high in protein. Spirulina has 500% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and spirulina has 57.5g of protein.
Does whole wheat flour or spirulina have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and spirulina has 70% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does whole wheat flour or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 260% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does whole wheat flour or spirulina contain more iron?
Both whole wheat flour and spirulina are high in iron. Spirulina has 670% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does whole wheat flour or spirulina contain more potassium?
Both whole wheat flour and spirulina are high in potassium. Spirulina has 250% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and spirulina has 1363mg of potassium.