Walnut vs. Spirulina
Nutrition comparison of Walnut and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and spirulina:
- Both walnut and spirulina are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Spirulina has more thiamin, riboflavin, niacin and pantothenic acid.
- Spirulina has signficantly more Vitamin C than walnut.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and spirulina are high in calories. Walnut has 126% more calories than spirulina - walnut has 654 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, walnut is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Walnut has a macronutrient ratio of 9:8:84 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Spirulina | |
|---|---|---|
| Protein | 9% | 59% |
| Carbohydrates | 8% | 25% |
| Fat | 84% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 43% less carbohydrates than spirulina - walnut has 13.7g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both walnut and spirulina are high in dietary fiber. Walnut has 86% more dietary fiber than spirulina - walnut has 6.7g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Walnut and spirulina contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Both walnut and spirulina are high in protein. Spirulina has 277% more protein than walnut - walnut has 15.2g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Walnut is high in saturated fat and spirulina has 57% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than walnut - walnut has 1.3mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has 28 times more Vitamin A than walnut - walnut has 1ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 614% more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 844% more Vitamin K than walnut - walnut has 2.7ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin and pantothenic acid. Both walnut and spirulina contain significant amounts of Vitamin B6 and folate.
| Walnut | Spirulina | |
|---|---|---|
| Thiamin | 0.341 MG | 2.38 MG |
| Riboflavin | 0.15 MG | 3.67 MG |
| Niacin | 1.125 MG | 12.82 MG |
| Pantothenic acid | 0.57 MG | 3.48 MG |
| Vitamin B6 | 0.537 MG | 0.364 MG |
| Folate | 98 UG | 94 UG |
Minerals
calcium
Both walnut and spirulina are high in calcium. Spirulina has 22% more calcium than walnut - walnut has 98mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both walnut and spirulina are high in iron. Spirulina has 879% more iron than walnut - walnut has 2.9mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both walnut and spirulina are high in potassium. Spirulina has 209% more potassium than walnut - walnut has 441mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than spirulina per 100 grams.
| Walnut | Spirulina | |
|---|---|---|
| alpha linoleic acid | 9.08 G | 0.823 G |
| Total | 9.08 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than spirulina per 100 grams.
| Walnut | Spirulina | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 1.254 G |
| Total | 38.156 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.
Walnut g
()
|
Daily Values (%) |
Spirulina g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 % |
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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 walnut or spirulina contain more calories in 100 grams?Both walnut and spirulina are high in calories. Walnut has 130% more calories than spirulina - walnut has 654 calories in 100g and spirulina has 290 calories.
Is walnut or spirulina better for protein?
Both walnut and spirulina are high in protein. Spirulina has 280% more protein than walnut - walnut has 15.2g of protein per 100 grams and spirulina has 57.5g of protein.
Does walnut or spirulina contain more calcium?
Both walnut and spirulina are high in calcium. Spirulina has 20% more calcium than walnut - walnut has 98mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does walnut or spirulina contain more iron?
Both walnut and spirulina are high in iron. Spirulina has 880% more iron than walnut - walnut has 2.9mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does walnut or spirulina contain more potassium?
Both walnut and spirulina are high in potassium. Spirulina has 210% more potassium than walnut - walnut has 441mg of potassium in 100 grams and spirulina has 1363mg of potassium.