Coconut Oil vs. Spirulina

Nutrition comparison of Coconut Oil and Spirulina


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of coconut oil versus spirulina (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in coconut oil and spirulina:

  • Both spirulina and coconut oil are high in calories.
  • Coconut oil has signficantly less carbohydrates than spirulina.
  • Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Spirulina has signficantly more Vitamin C than coconut oil.
  • Spirulina is an excellent source of calcium, dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of coconut oil and spirulina is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Oil src
Image of Spirulina src

Calories and Carbs

calories

Both spirulina and coconut oil are high in calories. Coconut oil has 208% more calories than spirulina - spirulina has 290 calories per 100 grams and coconut oil has 892 calories.

For macronutrient ratios, coconut oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to spirulina per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Oil Spirulina
Protein ~ 58%
Carbohydrates ~ 24%
Fat 100% 18%
Alcohol ~ ~

carbohydrates

Coconut oil has signficantly less carbohydrates than spirulina - spirulina has 23.9g of total carbs per 100 grams and coconut oil does not contain significant amounts.

dietary fiber

Spirulina is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - spirulina has 3.6g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.

sugar

Coconut oil has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and coconut oil does not contain significant amounts.

Protein

protein

Spirulina is an excellent source of protein and it has more protein than coconut oil - spirulina has 57.5g of protein per 100 grams and coconut oil does not contain significant amounts.

Fat

saturated fat

Coconut oil is high in saturated fat and spirulina has 97% less saturated fat than coconut oil - spirulina has 2.7g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.

trans fat

Both coconut oil and spirulina are low in trans fat - coconut oil 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 coconut oil - spirulina has 10.1mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.

Vitamin A

Spirulina has more Vitamin A than coconut oil - spirulina has 29ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.

Vitamin E

Spirulina has 44 times more Vitamin E than coconut oil - spirulina has 5mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.

Vitamin K

Spirulina has 41 times more Vitamin K than coconut oil - spirulina has 25.5ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.

The B Vitamins

Spirulina has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Coconut Oil Spirulina
Thiamin ~ 2.38 MG
Riboflavin ~ 3.67 MG
Niacin ~ 12.82 MG
Pantothenic acid ~ 3.48 MG
Vitamin B6 ~ 0.364 MG
Folate ~ 94 UG

Minerals

calcium

Spirulina is an excellent source of calcium and it has 119 times more calcium than coconut oil - spirulina has 120mg of calcium per 100 grams and coconut oil has 1mg of calcium.

iron

Spirulina is an excellent source of iron and it has 569 times more iron than coconut oil - spirulina has 28.5mg of iron per 100 grams and coconut oil has 0.05mg of iron.

potassium

Spirulina is an excellent source of potassium and it has more potassium than coconut oil - spirulina has 1363mg of potassium per 100 grams and coconut oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than coconut oil per 100 grams.

Coconut Oil Spirulina
alpha linoleic acid 0.019 G 0.823 G
Total 0.019 G 0.823 G

omega 6s

Comparing omega-6 fatty acids, both coconut oil and spirulina contain significant amounts of linoleic acid.

Coconut Oil Spirulina
other omega 6 0.076 G ~
linoleic acid 1.683 G 1.254 G
Total 1.759 G 1.254 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Coconut Oil or Spirulina .

Note: The specific food items compared are: Coconut Oil (Oil, coconut) and Spirulina (Seaweed, spirulina, dried) .

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FAQ

Does spirulina or coconut oil contain more calories in 100 grams?
Both spirulina and coconut oil are high in calories. Coconut oil has 210% more calories than spirulina - spirulina has 290 calories in 100g and coconut oil has 892 calories.

Is spirulina or coconut oil better for protein?
Spirulina is a fantastic source of protein and it has more protein than coconut oil - spirulina has 57.5g of protein per 100 grams and coconut oil does not contain significant amounts.

Does spirulina or coconut oil contain more calcium?
Spirulina is a rich source of calcium and it has 119 times more calcium than coconut oil - spirulina has 120mg of calcium in 100 grams and coconut oil has 1mg of calcium.

Does spirulina or coconut oil contain more iron?
Spirulina is an abundant source of iron and it has 569 times more iron than coconut oil - spirulina has 28.5mg of iron in 100 grams and coconut oil has 0.05mg of iron.

Does spirulina or coconut oil contain more potassium?
Spirulina is a rich source of potassium and it has more potassium than coconut oil - spirulina has 1363mg of potassium in 100 grams and coconut oil does not contain significant amounts.

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