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.
Detailed nutritional comparison of whole wheat bread 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Spirulina src

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 lighter in fat compared to spirulina per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Bread Spirulina
Protein 20% 58%
Carbohydrates 66% 24%
Fat 14% 18%
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 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 Whole Wheat Bread or Spirulina .

Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Spirulina (Seaweed, spirulina, dried) .

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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.