Flaxseeds vs. Spirulina

Nutrition comparison of Flaxseeds and Spirulina


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

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

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

  • Both flaxseeds and spirulina are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Flaxseed has more lutein + zeaxanthin than spirulina, however, spirulina contains more beta-carotene than flaxseed.
  • Spirulina has more riboflavin, niacin and pantothenic acid.
  • Spirulina has signficantly more Vitamin C than flaxseed.
Detailed nutritional comparison of flaxseeds 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: Flaxseeds (Seeds, flaxseed) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseeds src
Image of Spirulina src

Calories and Carbs

calories

Both flaxseeds and spirulina are high in calories. Flaxseed has 84% more calories than spirulina - flaxseed has 534 calories per 100 grams and spirulina has 290 calories.

For macronutrient ratios, flaxseeds is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Flaxseeds has a macronutrient ratio of 13:20:67 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseeds Spirulina
Protein 13% 58%
Carbohydrates 20% 24%
Fat 67% 18%
Alcohol ~ ~

carbohydrates

Flaxseeds and spirulina contain similar amounts of carbs - flaxseed has 28.9g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.

dietary fiber

Both flaxseeds and spirulina are high in dietary fiber. Flaxseed has 658% more dietary fiber than spirulina - flaxseed has 27.3g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.

sugar

Flaxseeds and spirulina contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and spirulina has 3.1g of sugar.

Protein

protein

Both flaxseeds and spirulina are high in protein. Spirulina has 214% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and spirulina has 57.5g of protein.

Fat

saturated fat

Spirulina has 28% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.

Vitamins

Vitamin C

Spirulina has signficantly more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.

Vitamin A

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

Vitamin E

Spirulina has 15 times more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.

Vitamin K

Spirulina has 493% more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.

The B Vitamins

Spirulina has more riboflavin, niacin and pantothenic acid. Both flaxseeds and spirulina contain significant amounts of thiamin, Vitamin B6 and folate.

Flaxseeds Spirulina
Thiamin 1.644 MG 2.38 MG
Riboflavin 0.161 MG 3.67 MG
Niacin 3.08 MG 12.82 MG
Pantothenic acid 0.985 MG 3.48 MG
Vitamin B6 0.473 MG 0.364 MG
Folate 87 UG 94 UG

Minerals

calcium

Both flaxseeds and spirulina are high in calcium. Flaxseed has 113% more calcium than spirulina - flaxseed has 255mg of calcium per 100 grams and spirulina has 120mg of calcium.

iron

Both flaxseeds and spirulina are high in iron. Spirulina has 397% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and spirulina has 28.5mg of iron.

potassium

Both flaxseeds and spirulina are high in potassium. Spirulina has 68% more potassium than flaxseed - flaxseed has 813mg 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, flaxseed has more lutein + zeaxanthin than spirulina per 100 grams, however, spirulina contains more beta-carotene than flaxseed per 100 grams.

Flaxseeds Spirulina
lutein + zeaxanthin 651 UG ~
beta-carotene ~ 342 UG

Omega-3 and Omega-6

omega 3s

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

Flaxseeds Spirulina
alpha linoleic acid 22.813 G 0.823 G
Total 22.813 G 0.823 G

omega 6s

Comparing omega-6 fatty acids, flaxseed has more linoleic acid than spirulina per 100 grams.

Flaxseeds Spirulina
other omega 6 0.007 G ~
linoleic acid 5.903 G 1.254 G
Total 5.91 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 Flaxseeds or Spirulina .

Note: The specific food items compared are: Flaxseeds (Seeds, flaxseed) and Spirulina (Seaweed, spirulina, dried) .

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FAQ

Does flaxseeds or spirulina contain more calories in 100 grams?
Both flaxseeds and spirulina are high in calories. Flaxseed has 80% more calories than spirulina - flaxseed has 534 calories in 100g and spirulina has 290 calories.

Is flaxseeds or spirulina better for protein?
Both flaxseeds and spirulina are high in protein. Spirulina has 210% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and spirulina has 57.5g of protein.

Does flaxseeds or spirulina contain more calcium?
Both flaxseeds and spirulina are high in calcium. Flaxseed has 110% more calcium than spirulina - flaxseed has 255mg of calcium in 100 grams and spirulina has 120mg of calcium.

Does flaxseeds or spirulina contain more iron?
Both flaxseeds and spirulina are high in iron. Spirulina has 400% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and spirulina has 28.5mg of iron.

Does flaxseeds or spirulina contain more potassium?
Both flaxseeds and spirulina are high in potassium. Spirulina has 70% more potassium than flaxseed - flaxseed has 813mg of potassium in 100 grams and spirulina has 1363mg of potassium.