Granola vs. Almonds

Nutrition comparison of Granola and Almonds


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

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

For a quick recap of significant nutrients and differences in granola and almonds:

  • Both almonds and granola are high in Vitamin E, calcium, calories, dietary fiber, iron, potassium and protein.
  • Almond has signficantly less sugar than granola.
  • Granola has more thiamin and Vitamin B6, however, almond contains more riboflavin.
Detailed nutritional comparison of granola and almonds 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: Granola (Cereals ready-to-eat, granola, homemade) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Almonds src

Calories and Carbs

calories

Both almonds and granola are high in calories. Almond has 18% more calories than granola - almond has 579 calories per 100 grams and granola has 489 calories.

For macronutrient ratios, granola is much heavier in carbs, much lighter in fat and similar to almonds for protein. Granola has a macronutrient ratio of 11:44:45 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Almonds
Protein 11% 14%
Carbohydrates 44% 14%
Fat 45% 73%
Alcohol ~ ~

carbohydrates

Granola is high in carbohydrates and almond has 60% less carbohydrates than granola - almond has 21.6g of total carbs per 100 grams and granola has 53.9g of carbohydrates.

dietary fiber

Both almonds and granola are high in dietary fiber. Almond has 40% more dietary fiber than granola - almond has 12.5g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.

sugar

Almond has signficantly less sugar than granola - almond has 4.4g of sugar per 100 grams and granola has 19.8g of sugar.

Protein

protein

Both almonds and granola are high in protein. Almond has 55% more protein than granola - almond has 21.2g of protein per 100 grams and granola has 13.7g of protein.

Fat

saturated fat

Almonds and granola contain similar amounts of saturated fat - almond has 3.8g of saturated fat per 100 grams and granola has 4g of saturated fat.

trans fat

Both almonds and granola are low in trans fat - almond has 0.02g of trans fat per 100 grams and granola has 0.02g of trans fat.

Vitamins

Vitamin C

Granola has more Vitamin C than almond - granola has 1.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

Granola and almonds contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and almond does not contain significant amounts.

Vitamin E

Both almonds and granola are high in Vitamin E. Almond has 131% more Vitamin E than granola - almond has 25.6mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.

Vitamin K

Granola has more Vitamin K than almond - granola has 5.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Granola has more thiamin and Vitamin B6, however, almond contains more riboflavin. Both granola and almonds contain significant amounts of niacin, pantothenic acid and folate.

Granola Almonds
Thiamin 0.548 MG 0.205 MG
Riboflavin 0.354 MG 1.138 MG
Niacin 2.739 MG 3.618 MG
Pantothenic acid 0.752 MG 0.471 MG
Vitamin B6 0.37 MG 0.137 MG
Folate 84 UG 44 UG

Minerals

calcium

Both almonds and granola are high in calcium. Almond has 254% more calcium than granola - almond has 269mg of calcium per 100 grams and granola has 76mg of calcium.

iron

Both almonds and granola are high in iron. Almond is very similar to almond for iron - almond has 3.7mg of iron per 100 grams and granola has 4mg of iron.

potassium

Both almonds and granola are high in potassium. Almond has 36% more potassium than granola - almond has 733mg of potassium per 100 grams and granola has 539mg 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, both granola and almonds contain small amounts of beta-carotene.

Granola Almonds
beta-carotene 11 UG 1 UG
lutein + zeaxanthin 137 UG 1 UG

Omega-3 and Omega-6

omega 3s

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

Granola Almonds
alpha linoleic acid 0.611 G 0.003 G
EPA 0.002 G ~
Total 0.613 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, both granola and almonds contain significant amounts of linoleic acid.

Granola Almonds
other omega 6 ~ 0.002 G
linoleic acid 7.194 G 12.324 G
Total 7.194 G 12.326 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: Granola (Cereals ready-to-eat, granola, homemade) and Almonds (Nuts, almonds) .

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FAQ

Does almonds or granola contain more calories in 100 grams?
Both almonds and granola are high in calories. Almond has 20% more calories than granola - almond has 579 calories in 100g and granola has 489 calories.

Does almonds or granola have more carbohydrates?
By weight, granola is high in carbohydrates and almond has 60% fewer carbohydrates than granola - almond has 21.6g of carbs for 100g and granola has 53.9g of carbohydrates.

Does almonds or granola contain more calcium?
Both almonds and granola are high in calcium. Almond has 250% more calcium than granola - almond has 269mg of calcium in 100 grams and granola has 76mg of calcium.

Does almonds or granola contain more iron?
Both almonds and granola are high in iron. Almond is very similar to almond for iron - almond has 3.7mg of iron in 100 grams and granola has 4mg of iron.

Does almonds or granola contain more potassium?
Both almonds and granola are high in potassium. Almond has 40% more potassium than granola - almond has 733mg of potassium in 100 grams and granola has 539mg of potassium.