Food with Nutrition Similar to Spirulina


image of spirulina

Similar to Spirulina

A very nutrient dense algae, spirulina is an excellent source of dietary fiber, protein, calcium, iron, potassium, thiamin, riboflavin, niacin and pantothenic acid. It is also a good source of Vitamin B6. One teaspoon of dried spirulina contains about 7 calories.

Wheat flour is similar to spirulina nutritionally. Other similar foods include oats, pasta and egg yolk.

We compared the key nutrients in spirulina (Vitamin B6, dietary fiber, protein, calcium, iron, potassium, thiamin, riboflavin, niacin and pantothenic acid) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Wheat Flour, Oats, Pasta, Soy Flour, Pistachio, Granola, Peanut Flour, Wheat Germ, Peanuts, Cashews, Hemp Seeds, Flaxseeds, Chia Seeds, Almonds, Pine Nut, Mung Bean
dairy and eggs: Egg Yolk
plants and vegetables: Dijon Mustard
baked goods: White Bread
meats: Chicken Breast
The details of the top 20 foods most nutritionally similar to spirulina are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to spirulina. Wheat flour, oats, pasta, soy flour and pistachio are all high in Vitamin B6, dietary fiber, protein, calcium, iron, potassium, thiamin, riboflavin, niacin and or pantothenic acid.

Wheat Flour

image of wheat flour

Similarity: > 90%

Wheat flour is high in many of the same nutrients as spirulina, including dietary fiber, protein, iron and thiamin. Also, wheat flour contains more folate than spirulina.

For 100 grams of spirulina and wheat flour:


Spirulina
(14 tbsps)
Wheat Flour
(3/4 cup)
0.36
Vitamin B6 (MG)
0.04
3.6
dietary fiber (G)
2.4
57
protein (G)
12
120
calcium (MG)
15
29
iron (MG)
4.4
1363
potassium (MG)
100
2.4
thiamin (MG)
0.81
3.7
riboflavin (MG)
0.51
13
niacin (MG)
7.6
3.5
pantothenic acid (MG)
0.44
View More
0.915 | 0.915 | 4.97 Complete Comparison:
Wheat Flour vs. Spirulina


Oats

image of oats

Similarity: 89%

Oats are high in many of the same nutrients as spirulina, including dietary fiber, protein, calcium and iron.

For 100 grams of spirulina and oats:


Spirulina
(14 tbsps)
Oats
(5/8 cup)
0.36
Vitamin B6 (MG)
0.12
3.6
dietary fiber (G)
11
57
protein (G)
17
120
calcium (MG)
54
29
iron (MG)
4.7
1363
potassium (MG)
429
2.4
thiamin (MG)
0.76
3.7
riboflavin (MG)
0.14
13
niacin (MG)
0.96
3.5
pantothenic acid (MG)
1.3
View More
0.887 | 0.887 | 6.04 Complete Comparison:
Oats vs. Spirulina


Pasta

image of pasta

Similarity: 89%

Pasta is high in many of the same nutrients as spirulina, including dietary fiber, protein, iron and potassium. Also, pasta contains more folate than spirulina.

For 100 grams of spirulina and pasta:


Spirulina
(14 tbsps)
Pasta
(1 cup)
0.36
Vitamin B6 (MG)
0.14
3.6
dietary fiber (G)
3.2
57
protein (G)
13
120
calcium (MG)
21
29
iron (MG)
3.3
1363
potassium (MG)
223
2.4
thiamin (MG)
0.89
3.7
riboflavin (MG)
0.4
13
niacin (MG)
7.2
3.5
pantothenic acid (MG)
0.43
View More
0.887 | 0.887 | 5.81 Complete Comparison:
Pasta vs. Spirulina


Soy Flour

image of soy flour

Similarity: 87%

Soy flour is high in many of the same nutrients as spirulina, including dietary fiber, protein, calcium and iron. Also, soy flour contains more folate than spirulina.

For 100 grams of spirulina and soy flour:


Spirulina
(14 tbsps)
Soy Flour
(1.25 cup)
0.36
Vitamin B6 (MG)
1.1
3.6
dietary fiber (G)
16
57
protein (G)
50
120
calcium (MG)
285
29
iron (MG)
8.2
999
potassium (MG)
2090
2.4
thiamin (MG)
1.1
3.7
riboflavin (MG)
0.28
13
niacin (MG)
3
3.5
pantothenic acid (MG)
1.6
View More
0.867 | 0.867 | 11.51 Complete Comparison:
Soy Flour vs. Spirulina


Pistachio

image of pistachio

Similarity: 86%

Pistachio is high in many of the same nutrients as spirulina, including dietary fiber, protein, calcium and iron.

For 100 grams of spirulina and pistachio:


Spirulina
(14 tbsps)
Pistachio
(7/8 cup)
0.36
Vitamin B6 (MG)
1.1
3.6
dietary fiber (G)
10
57
protein (G)
21
120
calcium (MG)
107
29
iron (MG)
4
1363
potassium (MG)
999
2.4
thiamin (MG)
0.7
3.7
riboflavin (MG)
0.23
13
niacin (MG)
1.4
3.5
pantothenic acid (MG)
0.51
View More
0.86 | 0.86 | 7.29 Complete Comparison:
Pistachio vs. Spirulina


Granola

image of granola

Similarity: 86%

Granola is high in many of the same nutrients as spirulina, including dietary fiber, protein, calcium and iron. Also, granola contains more Vitamin E than spirulina.

For 100 grams of spirulina and granola:


Spirulina
(14 tbsps)
Granola
(7/8 cup)
0.36
Vitamin B6 (MG)
0.37
3.6
dietary fiber (G)
8.9
57
protein (G)
14
120
calcium (MG)
76
29
iron (MG)
4
1363
potassium (MG)
539
2.4
thiamin (MG)
0.55
3.7
riboflavin (MG)
0.35
13
niacin (MG)
2.7
3.5
pantothenic acid (MG)
0.75
View More
0.857 | 0.857 | 7.62 Complete Comparison:
Granola vs. Spirulina


Peanut Flour

image of peanut flour

Similarity: 85%

Peanut flour is high in many of the same nutrients as spirulina, including dietary fiber, protein, calcium and iron. Also, peanut flour contains more folate than spirulina.

For 100 grams of spirulina and peanut flour:


Spirulina
(14 tbsps)
Peanut Flour
(1.75 cup)
0.36
Vitamin B6 (MG)
0.5
3.6
dietary fiber (G)
16
57
protein (G)
52
120
calcium (MG)
140
29
iron (MG)
2.1
1363
potassium (MG)
999
2.4
thiamin (MG)
0.7
3.7
riboflavin (MG)
0.48
13
niacin (MG)
27
3.5
pantothenic acid (MG)
2.7
View More
0.852 | 0.852 | 10.16 Complete Comparison:
Peanut Flour vs. Spirulina


Wheat Germ

image of wheat germ

Similarity: 85%

Wheat germ is high in many of the same nutrients as spirulina, including dietary fiber, protein, iron and potassium. Also, wheat germ contains more folate than spirulina.

For 100 grams of spirulina and wheat germ:


Spirulina
(14 tbsps)
Wheat Germ
(7/8 cup)
0.36
Vitamin B6 (MG)
1.3
3.6
dietary fiber (G)
13
57
protein (G)
23
120
calcium (MG)
39
29
iron (MG)
6.3
1363
potassium (MG)
892
2.4
thiamin (MG)
1.9
3.7
riboflavin (MG)
0.5
13
niacin (MG)
6.8
3.5
pantothenic acid (MG)
2.3
View More
0.852 | 0.852 | 11.17 Complete Comparison:
Wheat Germ vs. Spirulina


Peanuts

image of peanuts

Similarity: 83%

Peanuts are high in many of the same nutrients as spirulina, including dietary fiber, protein, calcium and potassium.

For 100 grams of spirulina and peanuts:


Spirulina
(14 tbsps)
Peanuts
(5/8 cup)
0.36
Vitamin B6 (MG)
0.47
3.6
dietary fiber (G)
8.4
57
protein (G)
24
120
calcium (MG)
58
29
iron (MG)
1.6
1363
potassium (MG)
634
2.4
thiamin (MG)
0.15
3.7
riboflavin (MG)
0.2
13
niacin (MG)
14
3.5
pantothenic acid (MG)
1
View More
0.826 | 0.826 | 7.45 Complete Comparison:
Peanuts vs. Spirulina


Cashews

image of cashews

Similarity: 82%

Cashews are high in many of the same nutrients as spirulina, including dietary fiber, protein, iron and potassium.

For 100 grams of spirulina and cashews:


Spirulina
(14 tbsps)
Cashews
(3.5 ounces)
0.36
Vitamin B6 (MG)
0.42
3.6
dietary fiber (G)
3.3
57
protein (G)
18
120
calcium (MG)
37
29
iron (MG)
6.7
1363
potassium (MG)
660
2.4
thiamin (MG)
0.42
3.7
riboflavin (MG)
0.06
13
niacin (MG)
1.1
3.5
pantothenic acid (MG)
0.86
View More
0.819 | 0.819 | 7.58 Complete Comparison:
Cashews vs. Spirulina


Hemp Seeds

image of hemp seeds

Similarity: 80%

Hemp seeds are high in many of the same nutrients as spirulina, including dietary fiber, protein, calcium and iron.

For 100 grams of spirulina and hemp seeds:


Spirulina
(14 tbsps)
Hemp Seeds
(10 tbsps)
0.36
Vitamin B6 (MG)
0.6
3.6
dietary fiber (G)
4
57
protein (G)
32
120
calcium (MG)
70
29
iron (MG)
8
1363
potassium (MG)
999
2.4
thiamin (MG)
1.3
3.7
riboflavin (MG)
0.29
13
niacin (MG)
9.2
3.5
pantothenic acid (MG)
0
View More
0.803 | 0.803 | 9.61 Complete Comparison:
Hemp Seeds vs. Spirulina


Flaxseeds

image of flaxseeds

Similarity: 80%

Flaxseeds are high in many of the same nutrients as spirulina, including dietary fiber, protein, calcium and iron.

For 100 grams of spirulina and flaxseeds:


Spirulina
(14 tbsps)
Flaxseeds
(10 tbsps)
0.36
Vitamin B6 (MG)
0.47
3.6
dietary fiber (G)
27
57
protein (G)
18
120
calcium (MG)
255
29
iron (MG)
5.7
1363
potassium (MG)
813
2.4
thiamin (MG)
1.6
3.7
riboflavin (MG)
0.16
13
niacin (MG)
3.1
3.5
pantothenic acid (MG)
0.99
View More
0.797 | 0.797 | 9.48 Complete Comparison:
Flaxseeds vs. Spirulina


Chia Seeds

image of chia seeds

Similarity: 80%

Chia seeds are high in many of the same nutrients as spirulina, including dietary fiber, protein, calcium and iron. Also, chia seeds contains more trans fat than spirulina.

For 100 grams of spirulina and chia seeds:


Spirulina
(14 tbsps)
Chia Seeds
(3.5 ounces)
0.36
Vitamin B6 (MG)
0
3.6
dietary fiber (G)
34
57
protein (G)
17
120
calcium (MG)
631
29
iron (MG)
7.7
1363
potassium (MG)
407
2.4
thiamin (MG)
0.62
3.7
riboflavin (MG)
0.17
13
niacin (MG)
8.8
3.5
pantothenic acid (MG)
0
View More
0.796 | 0.796 | 9.56 Complete Comparison:
Chia Seeds vs. Spirulina


Almonds

image of almonds

Similarity: 80%

Almonds are high in many of the same nutrients as spirulina, including dietary fiber, protein, calcium and iron. Also, almonds contains more Vitamin E than spirulina.

For 100 grams of spirulina and almonds:


Spirulina
(14 tbsps)
Almonds
(3/4 cup)
0.36
Vitamin B6 (MG)
0.14
3.6
dietary fiber (G)
13
57
protein (G)
21
120
calcium (MG)
269
29
iron (MG)
3.7
1363
potassium (MG)
733
2.4
thiamin (MG)
0.21
3.7
riboflavin (MG)
1.1
13
niacin (MG)
3.6
3.5
pantothenic acid (MG)
0.47
View More
0.795 | 0.795 | 8.65 Complete Comparison:
Almonds vs. Spirulina


Pine Nut

image of pine nut

Similarity: 79%

Pine nut is high in many of the same nutrients as spirulina, including dietary fiber, protein, iron and potassium. Also, pine nut contains more Vitamin E than spirulina.

For 100 grams of spirulina and pine nut:


Spirulina
(14 tbsps)
Pine Nut
(3/4 cup)
0.36
Vitamin B6 (MG)
0.09
3.6
dietary fiber (G)
3.7
57
protein (G)
14
120
calcium (MG)
16
29
iron (MG)
5.5
1363
potassium (MG)
597
2.4
thiamin (MG)
0.36
3.7
riboflavin (MG)
0.23
13
niacin (MG)
4.4
3.5
pantothenic acid (MG)
0.31
View More
0.792 | 0.792 | 8.15 Complete Comparison:
Pine Nut vs. Spirulina


Mung Bean

image of mung bean

Similarity: 79%

Mung bean is high in many of the same nutrients as spirulina, including dietary fiber, protein, calcium and iron. Also, mung bean contains more folate than spirulina.

For 100 grams of spirulina and mung bean:


Spirulina
(14 tbsps)
Mung Bean
(1/2 cup)
0.36
Vitamin B6 (MG)
0.38
3.6
dietary fiber (G)
16
57
protein (G)
24
120
calcium (MG)
132
29
iron (MG)
6.7
1363
potassium (MG)
999
2.4
thiamin (MG)
0.62
3.7
riboflavin (MG)
0.23
13
niacin (MG)
2.3
3.5
pantothenic acid (MG)
1.9
View More
0.786 | 0.786 | 7.63 Complete Comparison:
Mung Bean vs. Spirulina


dairy and eggs


Egg Yolk

image of egg yolk

Similarity: 89%

Egg yolk is high in many of the same nutrients as spirulina, including protein, calcium, iron and riboflavin. Moreover, egg yolk contains more Vitamin A, Vitamin D, folate and Vitamin B12 than spirulina.

For 100 grams of spirulina and egg yolk:


Spirulina
(14 tbsps)
Egg Yolk
(6 large)
0.36
Vitamin B6 (MG)
0.35
3.6
dietary fiber (G)
0
57
protein (G)
16
120
calcium (MG)
129
29
iron (MG)
2.7
1363
potassium (MG)
109
2.4
thiamin (MG)
0.18
3.7
riboflavin (MG)
0.53
13
niacin (MG)
0.02
3.5
pantothenic acid (MG)
3
View More
0.886 | 0.886 | 6.97 Complete Comparison:
Egg Yolk vs. Spirulina


plants and vegetables


Dijon Mustard

image of dijon mustard

Similarity: 87%

Dijon mustard is high in many of the same nutrients as spirulina, including dietary fiber, protein, calcium and iron. Also, dijon mustard contains more folate than spirulina.

For 100 grams of spirulina and dijon mustard:


Spirulina
(14 tbsps)
Dijon Mustard
(50 tsps)
0.36
Vitamin B6 (MG)
0.4
3.6
dietary fiber (G)
12
57
protein (G)
26
120
calcium (MG)
266
29
iron (MG)
9.2
1363
potassium (MG)
738
2.4
thiamin (MG)
0.81
3.7
riboflavin (MG)
0.26
13
niacin (MG)
4.7
3.5
pantothenic acid (MG)
0.81
View More
0.867 | 0.867 | 10.48 Complete Comparison:
Dijon Mustard vs. Spirulina


baked goods


White Bread

image of white bread

Similarity: 83%

White bread is high in many of the same nutrients as spirulina, including dietary fiber, protein, calcium and iron. Also, white bread contains more folate than spirulina.

For 100 grams of spirulina and white bread:


Spirulina
(14 tbsps)
White Bread
(3.5 slices)
0.36
Vitamin B6 (MG)
0.08
3.6
dietary fiber (G)
9.2
57
protein (G)
11
120
calcium (MG)
684
29
iron (MG)
4.9
1363
potassium (MG)
127
2.4
thiamin (MG)
0.51
3.7
riboflavin (MG)
0.26
13
niacin (MG)
4.5
3.5
pantothenic acid (MG)
0.46
View More
0.83 | 0.83 | 4.51 Complete Comparison:
White Bread vs. Spirulina


meats


Chicken Breast

image of chicken breast

Similarity: 82%

Chicken breast is high in many of the same nutrients as spirulina, including protein, potassium, niacin and Vitamin B6. Also, chicken breast contains more Vitamin D and Vitamin B12 than spirulina.

For 100 grams of spirulina and chicken breast:


Spirulina
(14 tbsps)
Chicken Breast
(3/4 cup)
0.36
Vitamin B6 (MG)
0.6
3.6
dietary fiber (G)
0
57
protein (G)
31
120
calcium (MG)
15
29
iron (MG)
1
1363
potassium (MG)
256
2.4
thiamin (MG)
0.07
3.7
riboflavin (MG)
0.11
13
niacin (MG)
14
3.5
pantothenic acid (MG)
0.97
View More
0.815 | 0.815 | 3.99 Complete Comparison:
Chicken Breast vs. Spirulina



Other Nutritional Substitutes