Wheat Flour vs. Spirulina

Nutrition comparison of Wheat Flour and Spirulina

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

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

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

  • Both wheat flour and spirulina are high in calories, dietary fiber, iron and protein.
  • Spirulina has more beta-carotene than wheat flour, however, wheat flour contains more lutein + zeaxanthin than spirulina.
  • Spirulina has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
  • Spirulina has signficantly more Vitamin C than wheat flour.
  • Spirulina is an excellent source of calcium and potassium.
  • Wheat flour has 9.8 times less saturated fat than spirulina.
Detailed nutritional comparison of wheat flour 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: Wheat Flour (Wheat flour, white, bread, enriched) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Spirulina src

Calories and Carbs

calories

Both wheat flour and spirulina are high in calories. Wheat flour has 24% more calories than spirulina - wheat flour has 361 calories per 100 grams and spirulina has 290 calories.

For macronutrient ratios, wheat flour is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Spirulina
Protein 14% 58%
Carbohydrates 82% 24%
Fat 4% 18%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and spirulina has 67% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.

dietary fiber

Both wheat flour and spirulina are high in dietary fiber. Spirulina has 50% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.

sugar

Wheat flour and spirulina contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and spirulina has 3.1g of sugar.

Protein

protein

Both wheat flour and spirulina are high in protein. Spirulina has 380% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and spirulina has 57.5g of protein.

Fat

saturated fat

Wheat flour has 9.8 times less saturated fat than spirulina - wheat flour has 0.24g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Spirulina has 11 times more Vitamin E than wheat flour - wheat flour has 0.4mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.

Vitamin K

Spirulina has 84 times more Vitamin K than wheat flour - wheat flour has 0.3ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.

The B Vitamins

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

Wheat Flour Spirulina
Thiamin 0.812 MG 2.38 MG
Riboflavin 0.512 MG 3.67 MG
Niacin 7.554 MG 12.82 MG
Pantothenic acid 0.438 MG 3.48 MG
Vitamin B6 0.037 MG 0.364 MG
Folate 183 UG 94 UG

Minerals

calcium

Spirulina is an excellent source of calcium and it has 700% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and spirulina has 120mg of calcium.

iron

Both wheat flour and spirulina are high in iron. Spirulina has 546% more iron than wheat flour - wheat flour has 4.4mg of iron per 100 grams and spirulina has 28.5mg of iron.

potassium

Spirulina is an excellent source of potassium and it has 12 times more potassium than wheat flour - wheat flour has 100mg 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 wheat flour per 100 grams, however, wheat flour contains more lutein + zeaxanthin than spirulina per 100 grams.

Wheat Flour Spirulina
beta-carotene 1 UG 342 UG
lutein + zeaxanthin 79 UG ~

Omega-3 and Omega-6

omega 3s

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

Wheat Flour Spirulina
alpha linoleic acid 0.043 G 0.823 G
Total 0.043 G 0.823 G

omega 6s

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

Wheat Flour Spirulina
linoleic acid 0.685 G 1.254 G
Total 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Spirulina (Seaweed, spirulina, dried) .

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FAQ

Does wheat flour or spirulina contain more calories in 100 grams?
Both wheat flour and spirulina are high in calories. Wheat flour has 20% more calories than spirulina - wheat flour has 361 calories in 100g and spirulina has 290 calories.

Is wheat flour or spirulina better for protein?
Both wheat flour and spirulina are high in protein. Spirulina has 380% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and spirulina has 57.5g of protein.

Does wheat flour or spirulina have more carbohydrates?
By weight, wheat flour is high in carbohydrates and spirulina has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and spirulina has 23.9g of carbohydrates.

Does wheat flour or spirulina contain more calcium?
Spirulina is a rich source of calcium and it has 700% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and spirulina has 120mg of calcium.

Does wheat flour or spirulina contain more iron?
Both wheat flour and spirulina are high in iron. Spirulina has 550% more iron than wheat flour - wheat flour has 4.4mg of iron in 100 grams and spirulina has 28.5mg of iron.

Does wheat flour or spirulina contain more potassium?
Spirulina is a rich source of potassium and it has 12 times more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and spirulina has 1363mg of potassium.