Oats vs. Spirulina

Nutrition comparison of Oats and Spirulina


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

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

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

  • Both oats and spirulina are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Oat has 54% less saturated fat than spirulina.
  • Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Spirulina has signficantly more Vitamin C than oat.
  • Spirulina has signficantly more Vitamin E than oat.
Detailed nutritional comparison of oats 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Spirulina src

Calories and Carbs

calories

Both oats and spirulina are high in calories. Oat has 34% more calories than spirulina - oat has 389 calories per 100 grams and spirulina has 290 calories.

For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and similar to spirulina for fat. Oats has a macronutrient ratio of 17:67:16 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Spirulina
Protein 17% 58%
Carbohydrates 67% 24%
Fat 16% 18%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and spirulina has 64% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.

dietary fiber

Both oats and spirulina are high in dietary fiber. Oat has 194% more dietary fiber than spirulina - oat has 10.6g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.

sugar

Oat has less sugar than spirulina - spirulina has 3.1g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Both oats and spirulina are high in protein. Spirulina has 240% more protein than oat - oat has 16.9g of protein per 100 grams and spirulina has 57.5g of protein.

Fat

saturated fat

Oat has 54% less saturated fat than spirulina - oat has 1.2g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.

Vitamins

Vitamin C

Spirulina has signficantly more Vitamin C than oat - spirulina has 10.1mg of Vitamin C per 100 grams and oat does not contain significant amounts.

Vitamin A

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

Vitamin E

Spirulina has signficantly more Vitamin E than oat - spirulina has 5mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

Spirulina has more Vitamin K than oat - spirulina has 25.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

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

Oats Spirulina
Thiamin 0.763 MG 2.38 MG
Riboflavin 0.139 MG 3.67 MG
Niacin 0.961 MG 12.82 MG
Pantothenic acid 1.349 MG 3.48 MG
Vitamin B6 0.119 MG 0.364 MG
Folate 56 UG 94 UG

Minerals

calcium

Both oats and spirulina are high in calcium. Spirulina has 122% more calcium than oat - oat has 54mg of calcium per 100 grams and spirulina has 120mg of calcium.

iron

Both oats and spirulina are high in iron. Spirulina has 504% more iron than oat - oat has 4.7mg of iron per 100 grams and spirulina has 28.5mg of iron.

potassium

Both oats and spirulina are high in potassium. Spirulina has 218% more potassium than oat - oat has 429mg 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 oat per 100 grams.

Oats Spirulina
alpha linoleic acid 0.111 G 0.823 G
Total 0.111 G 0.823 G

omega 6s

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

Oats Spirulina
linoleic acid 2.424 G 1.254 G
Total 2.424 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 Oats or Spirulina .

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Spirulina (Seaweed, spirulina, dried) .

Oats 100g

( 100 g )
Daily Values (%)

Spirulina 100g

( 100 g )
389KCAL 20%
34% calories
290KCAL 15%
66G 27%
175% carbohydrates
24G 10%
11G 42%
206% dietary fiber
3.6G 14%
sugar >999% 3.1G
6.9G 11%
total fat 12%
7.7G 12%
1.2G 7%
saturated fat 125%
2.7G 15%
2.2G 223% monounsaturated fat 0.68G
2.5G 19% polyunsaturated fat 2.1G
2MG 0.1%
sodium >999%
1048MG 70%
Vitamins and Minerals
Vitamin A >999%
29UG 4%
Vitamin C >999%
10MG 14%
54MG 5%
calcium 122%
120MG 12%
4.7MG 26%
iron 517%
29MG 158%
177MG 57%
magnesium 10%
195MG 63%
429MG 19%
potassium 218%
1363MG 59%
0.76MG 69%
thiamin (Vit B1) 216%
2.4MG 216%
0.14MG 13%
riboflavin (Vit B2) >999%
3.7MG 334%
0.96MG 7%
niacin (Vit B3) >999%
13MG 92%
0.12MG 9%
Vitamin B6 200%
0.36MG 28%
1.3MG 27%
pantothenic acid (Vit B5) 169%
3.5MG 70%
56UG 14%
folate (Vit B9) 68%
94UG 24%
Vitamin E >999%
5MG 33%
Vitamin K >999%
26UG 28%
17G 34%
protein 235%
57G 115%
choline >999%
66MG 16%
0.63MG 52%
copper 868%
6.1MG 508%
4.9MG 273%
158% manganese
1.9MG 106%
523MG 75%
343% phosphorus
118MG 17%
selenium >999%
7.2UG 13%
4MG 50%
100% zinc
2MG 25%
8.2G 74% Water 4.7G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does oats or spirulina contain more calories in 100 grams?
Both oats and spirulina are high in calories. Oat has 30% more calories than spirulina - oat has 389 calories in 100g and spirulina has 290 calories.

Is oats or spirulina better for protein?
Both oats and spirulina are high in protein. Spirulina has 240% more protein than oat - oat has 16.9g of protein per 100 grams and spirulina has 57.5g of protein.

Does oats or spirulina have more carbohydrates?
By weight, oat is high in carbohydrates and spirulina has 60% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and spirulina has 23.9g of carbohydrates.

Does oats or spirulina contain more calcium?
Both oats and spirulina are high in calcium. Spirulina has 120% more calcium than oat - oat has 54mg of calcium in 100 grams and spirulina has 120mg of calcium.

Does oats or spirulina contain more iron?
Both oats and spirulina are high in iron. Spirulina has 500% more iron than oat - oat has 4.7mg of iron in 100 grams and spirulina has 28.5mg of iron.

Does oats or spirulina contain more potassium?
Both oats and spirulina are high in potassium. Spirulina has 220% more potassium than oat - oat has 429mg of potassium in 100 grams and spirulina has 1363mg of potassium.