Wheat Flour vs. Spirulina

Q: Does wheat flour or spirulina have more 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:

Q: Does wheat flour or spirulina contain more 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.

Q: Does wheat flour or spirulina contain more 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.

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].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Micronutrients
Omegas
Visualize

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.

Wheat Flour src

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 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 Wheat Flour or Spirulina .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Spirulina (Seaweed, spirulina, dried) .

Wheat Flour 100g ( 100 g )		Daily Values (%)
361KCAL 18%	24%	calories		290KCAL 15%
73G 29%	204%	carbohydrates		24G 10%
2.4G 10%		dietary fiber	50%	3.6G 14%
0.31G		sugar	900%	3.1G
1.7G 3%		total fat	353%	7.7G 12%
0.24G 1%		saturated fat	>999%	2.7G 15%
0.14G		monounsaturated fat	385%	0.68G
0.73G		polyunsaturated fat	188%	2.1G
G		trans fat		G
MG		cholesterol		MG
2MG 0.1%		sodium	>999%	1048MG 70%
		Vitamins and Minerals
UG %		Vitamin A	>999%	29UG 4%
MG %		Vitamin C	>999%	10MG 14%
IU %		Vitamin D		IU %
15MG 2%		calcium	700%	120MG 12%
4.4MG 25%		iron	559%	29MG 158%
25MG 8%		magnesium	680%	195MG 63%
100MG 4%		potassium	>999%	1363MG 59%
0.81MG 74%		thiamin (Vit B1)	196%	2.4MG 216%
0.51MG 47%		riboflavin (Vit B2)	625%	3.7MG 334%
7.6MG 54%		niacin (Vit B3)	71%	13MG 92%
0.04MG 3%		Vitamin B6	798%	0.36MG 28%
0.44MG 9%		pantothenic acid (Vit B5)	695%	3.5MG 70%
183UG 46%	95%	folate (Vit B9)		94UG 24%
UG %		Vitamin B12		UG %
0.4MG 3%		Vitamin E	>999%	5MG 33%
0.3UG 0.3%		Vitamin K	>999%	26UG 28%
12G 24%		protein	375%	57G 115%
UG %		biotin (Vit B7)		UG %
10MG 2%		choline	560%	66MG 16%
MG %		chlorine		MG %
UG %		chromium		UG %
0.18MG 15%		copper	>999%	6.1MG 508%
UG %		fluoride		UG %
UG %		iodine		UG %
0.79MG 44%		manganese	140%	1.9MG 106%
UG %		molybdenum		UG %
97MG 14%		phosphorus	22%	118MG 17%
40UG 72%	456%	selenium		7.2UG 13%
0.85MG 11%		zinc	135%	2MG 25%
13G	177%	Water		4.7G
G		Starch		G
G		Alcohol		G
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

Food	Amount	Action
Wheat Flour	100 g
Spirulina	100 g

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.

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