White Bread vs. Spirulina
Nutrition comparison of White Bread and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and spirulina:
- Both white bread and spirulina are high in calcium, calories, dietary fiber, iron and protein.
- Spirulina has more beta-carotene than white bread, however, white bread contains more lutein + zeaxanthin than spirulina.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Spirulina has signficantly more Vitamin C than white bread.
- Spirulina is an excellent source of potassium.
- White bread has 3.2 times less saturated fat than spirulina.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and spirulina are high in calories. Spirulina has 22% more calories than white bread - white bread has 238 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, white bread is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. White bread has a macronutrient ratio of 18:74:8 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Spirulina | |
|---|---|---|
| Protein | 18% | 58% |
| Carbohydrates | 74% | 24% |
| Fat | 8% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and spirulina has 46% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both white bread and spirulina are high in dietary fiber. White bread has 156% more dietary fiber than spirulina - white bread has 9.2g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
White bread and spirulina contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Both white bread and spirulina are high in protein. Spirulina has 439% more protein than white bread - white bread has 10.7g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
White bread has 3.2 times less saturated fat than spirulina - white bread has 0.63g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
trans fat
Both white bread and spirulina are low in trans fat - white bread has 0.03g of trans fat per 100 grams and spirulina does not contain significant amounts.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than white bread - spirulina has 10.1mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than white bread - spirulina has 29ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
Spirulina has 12 times more Vitamin E than white bread - white bread has 0.38mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
White bread and spirulina contain similar amounts of Vitamin K - white bread has 7.7ug 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 Vitamin B6. Both white bread and spirulina contain significant amounts of folate.
| White Bread | Spirulina | |
|---|---|---|
| Thiamin | 0.51 MG | 2.38 MG |
| Riboflavin | 0.255 MG | 3.67 MG |
| Niacin | 4.455 MG | 12.82 MG |
| Pantothenic acid | 0.455 MG | 3.48 MG |
| Vitamin B6 | 0.08 MG | 0.364 MG |
| Folate | 127 UG | 94 UG |
Minerals
calcium
Both white bread and spirulina are high in calcium. White bread has 470% more calcium than spirulina - white bread has 684mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both white bread and spirulina are high in iron. Spirulina has 483% more iron than white bread - white bread has 4.9mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 973% more potassium than white bread - white bread has 127mg 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 white bread per 100 grams, however, white bread contains more lutein + zeaxanthin than spirulina per 100 grams.
| White Bread | Spirulina | |
|---|---|---|
| beta-carotene | 2 UG | 342 UG |
| lutein + zeaxanthin | 25 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than white bread per 100 grams.
| White Bread | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.823 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, both white bread and spirulina contain significant amounts of linoleic acid.
| White Bread | Spirulina | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 1.254 G |
| Total | 0.881 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 Bread (Bread, white wheat) and Spirulina (Seaweed, spirulina, dried) .
White Bread 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 bread or spirulina contain more calories in 100 grams?Both white bread and spirulina are high in calories. Spirulina has 20% more calories than white bread - white bread has 238 calories in 100g and spirulina has 290 calories.
Is white bread or spirulina better for protein?
Both white bread and spirulina are high in protein. Spirulina has 440% more protein than white bread - white bread has 10.7g of protein per 100 grams and spirulina has 57.5g of protein.
Does white bread or spirulina have more carbohydrates?
By weight, white bread is high in carbohydrates and spirulina has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does white bread or spirulina contain more calcium?
Both white bread and spirulina are high in calcium. White bread has 470% more calcium than spirulina - white bread has 684mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does white bread or spirulina contain more iron?
Both white bread and spirulina are high in iron. Spirulina has 480% more iron than white bread - white bread has 4.9mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does white bread or spirulina contain more potassium?
Spirulina is a rich source of potassium and it has 970% more potassium than white bread - white bread has 127mg of potassium in 100 grams and spirulina has 1363mg of potassium.