Granola vs. Cashews

Nutrition comparison of Granola and Cashews


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

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

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

  • Both cashews and granola are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Cashew has 70% less sugar than granola.
  • Granola has more riboflavin, niacin and folate.
  • Granola is an excellent source of Vitamin E and calcium.
Detailed nutritional comparison of granola and cashews 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 Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Cashews src

Calories and Carbs

calories

Both cashews and granola are high in calories. Cashew has 13% more calories than granola - cashew has 553 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 cashews for protein. Granola has a macronutrient ratio of 11:44:45 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Cashews
Protein 11% 13%
Carbohydrates 44% 21%
Fat 45% 67%
Alcohol ~ ~

carbohydrates

Both cashews and granola are high in carbohydrates. Granola has 78% more carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and granola has 53.9g of carbohydrates.

dietary fiber

Both cashews and granola are high in dietary fiber. Granola has 170% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.

sugar

Cashew has 70% less sugar than granola - cashew has 5.9g of sugar per 100 grams and granola has 19.8g of sugar.

Protein

protein

Both cashews and granola are high in protein. Cashew has 33% more protein than granola - cashew has 18.2g of protein per 100 grams and granola has 13.7g of protein.

Fat

saturated fat

Cashew is high in saturated fat and granola has 49% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and granola has 4g of saturated fat.

trans fat

Both granola and cashews are low in trans fat - granola has 0.02g of trans fat per 100 grams and cashew does not contain significant amounts.

Vitamins

Vitamin C

Cashews and granola contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.

Vitamin A

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

Vitamin E

Granola is an excellent source of Vitamin E and it has 11 times more Vitamin E than cashew - cashew has 0.9mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.

Vitamin K

Cashew has 543% more Vitamin K than granola - cashew has 34.1ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.

The B Vitamins

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

Granola Cashews
Thiamin 0.548 MG 0.423 MG
Riboflavin 0.354 MG 0.058 MG
Niacin 2.739 MG 1.062 MG
Pantothenic acid 0.752 MG 0.864 MG
Vitamin B6 0.37 MG 0.417 MG
Folate 84 UG 25 UG

Minerals

calcium

Granola is an excellent source of calcium and it has 105% more calcium than cashew - cashew has 37mg of calcium per 100 grams and granola has 76mg of calcium.

iron

Both cashews and granola are high in iron. Cashew has 69% more iron than granola - cashew has 6.7mg of iron per 100 grams and granola has 4mg of iron.

potassium

Both cashews and granola are high in potassium. Cashew has 22% more potassium than granola - cashew has 660mg 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,

Granola Cashews
beta-carotene 11 UG ~
lutein + zeaxanthin 137 UG 22 UG

Omega-3 and Omega-6

omega 3s

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

Granola Cashews
alpha linoleic acid 0.611 G 0.062 G
EPA 0.002 G ~
Total 0.613 G 0.062 G

omega 6s

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

Granola Cashews
other omega 6 0.053 G 0.266 G
linoleic acid 7.194 G 7.782 G
Total 7.247 G 8.048 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 Cashews (Nuts, cashew nuts, raw) .

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FAQ

Does cashews or granola contain more calories in 100 grams?
Both cashews and granola are high in calories. Cashew has 10% more calories than granola - cashew has 553 calories in 100g and granola has 489 calories.

Does cashews or granola have more carbohydrates?
By weight, both cashews and granola are high in carbohydrates. granola has 80% more carbohydrates than cashew - cashew has 30.2g of carbs for 100g and granola has 53.9g of carbohydrates.

Does cashews or granola contain more calcium?
Granola is a rich source of calcium and it has 110% more calcium than cashew - cashew has 37mg of calcium in 100 grams and granola has 76mg of calcium.

Does cashews or granola contain more iron?
Both cashews and granola are high in iron. Cashew has 70% more iron than granola - cashew has 6.7mg of iron in 100 grams and granola has 4mg of iron.

Does cashews or granola contain more potassium?
Both cashews and granola are high in potassium. Cashew has 20% more potassium than granola - cashew has 660mg of potassium in 100 grams and granola has 539mg of potassium.

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