Whole Wheat Bread vs. Spirulina
Nutrition comparison of Whole Wheat Bread and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and spirulina:
- Both whole wheat bread and spirulina are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Spirulina has more beta-carotene than whole wheat bread, however, whole wheat bread contains more lutein + zeaxanthin than spirulina.
- Spirulina has more thiamin, riboflavin, niacin and pantothenic acid.
- Spirulina has signficantly more Vitamin C than whole wheat bread.
- Whole wheat bread has 67% less saturated fat than spirulina.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and spirulina are high in calories. Spirulina has a little more calories (9%) than whole wheat bread by weight - whole wheat bread has 265 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and similar to spirulina for fat. Whole wheat bread has a macronutrient ratio of 20:65:14 and for spirulina, 59:25:17 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Spirulina | |
|---|---|---|
| Protein | 20% | 59% |
| Carbohydrates | 65% | 25% |
| Fat | 14% | 17% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and spirulina has 45% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both whole wheat bread and spirulina are high in dietary fiber. Whole wheat bread has 106% more dietary fiber than spirulina - whole wheat bread has 7.4g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Whole wheat bread and spirulina contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Both whole wheat bread and spirulina are high in protein. Spirulina has 330% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Whole wheat bread has 67% less saturated fat than spirulina - whole wheat bread has 0.87g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than whole wheat bread - spirulina has 29ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Spirulina has 12 times more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 17 times more Vitamin K than whole wheat bread - whole wheat bread has 1.4ug 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 whole wheat bread and spirulina contain significant amounts of Vitamin B6 and folate.
| Whole Wheat Bread | Spirulina | |
|---|---|---|
| Thiamin | 0.279 MG | 2.38 MG |
| Riboflavin | 0.131 MG | 3.67 MG |
| Niacin | 4.042 MG | 12.82 MG |
| Pantothenic acid | 0.336 MG | 3.48 MG |
| Vitamin B6 | 0.263 MG | 0.364 MG |
| Folate | 75 UG | 94 UG |
Minerals
calcium
Both whole wheat bread and spirulina are high in calcium. Spirulina has 17% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both whole wheat bread and spirulina are high in iron. Spirulina has 10 times more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both whole wheat bread and spirulina are high in potassium. Spirulina has 493% more potassium than whole wheat bread - whole wheat bread has 230mg 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 whole wheat bread per 100 grams, however, whole wheat bread contains more lutein + zeaxanthin than spirulina per 100 grams.
| Whole Wheat Bread | Spirulina | |
|---|---|---|
| beta-carotene | 1 UG | 342 UG |
| lutein + zeaxanthin | 94 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than whole wheat bread per 100 grams.
| Whole Wheat Bread | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.823 G |
| Total | 0.205 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, both whole wheat bread and spirulina contain significant amounts of linoleic acid.
| Whole Wheat Bread | Spirulina | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 1.254 G |
| Total | 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Spirulina (Seaweed, spirulina, dried) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Spirulina g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
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 % |
|
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 whole wheat bread or spirulina contain more calories in 100 grams?Both whole wheat bread and spirulina are high in calories. Spirulina has a little more calories ( 10%) than whole wheat bread by weight - whole wheat bread has 265 calories in 100g and spirulina has 290 calories.
Is whole wheat bread or spirulina better for protein?
Both whole wheat bread and spirulina are high in protein. Spirulina has 330% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and spirulina has 57.5g of protein.
Does whole wheat bread or spirulina have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and spirulina has 50% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does whole wheat bread or spirulina contain more calcium?
Both whole wheat bread and spirulina are high in calcium. Spirulina has 20% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does whole wheat bread or spirulina contain more iron?
Both whole wheat bread and spirulina are high in iron. Spirulina has 10 times more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does whole wheat bread or spirulina contain more potassium?
Both whole wheat bread and spirulina are high in potassium. Spirulina has 490% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and spirulina has 1363mg of potassium.