Granola vs. Coconut
Nutrition comparison of Granola and Coconut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
coconut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and coconut:
- Both coconut and granola are high in calories, dietary fiber, iron and potassium.
- Coconut has 69% less sugar than granola.
- Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Granola is an excellent source of Vitamin E, calcium and protein.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Coconut (Nuts, coconut meat, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and granola are high in calories. Granola has 38% more calories than coconut - coconut has 354 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is heavier in protein, much heavier in carbs and much lighter in fat compared to coconut per calorie. Granola has a macronutrient ratio of 11:44:45 and for coconut, 4:16:80 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Coconut | |
|---|---|---|
| Protein | 11% | 4% |
| Carbohydrates | 44% | 16% |
| Fat | 45% | 80% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and coconut has 72% less carbohydrates than granola - coconut has 15.2g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both coconut and granola are high in dietary fiber. Coconut is very similar to granola for dietary fiber - coconut has 9g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Coconut has 69% less sugar than granola - coconut has 6.2g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 311% more protein than coconut - coconut has 3.3g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Coconut is high in saturated fat and granola has 87% less saturated fat than coconut - coconut has 29.7g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and coconut are low in trans fat - granola has 0.02g of trans fat per 100 grams and coconut does not contain significant amounts.
Vitamins
Vitamin C
Coconut and granola contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Granola and coconut contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 45 times more Vitamin E than coconut - coconut has 0.24mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Coconut and granola contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Granola | Coconut | |
|---|---|---|
| Thiamin | 0.548 MG | 0.066 MG |
| Riboflavin | 0.354 MG | 0.02 MG |
| Niacin | 2.739 MG | 0.54 MG |
| Pantothenic acid | 0.752 MG | 0.3 MG |
| Vitamin B6 | 0.37 MG | 0.054 MG |
| Folate | 84 UG | 26 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 443% more calcium than coconut - coconut has 14mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both coconut and granola are high in iron. Granola has 63% more iron than coconut - coconut has 2.4mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both coconut and granola are high in potassium. Granola has 51% more potassium than coconut - coconut has 356mg of potassium per 100 grams and granola has 539mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than coconut per 100 grams.
| Granola | Coconut | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.366 G |
| Total | 7.247 G | 0.366 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.
Granola g
()
|
Daily Values (%) |
Coconut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or granola contain more calories in 100 grams?Both coconut and granola are high in calories. Granola has 40% more calories than coconut - coconut has 354 calories in 100g and granola has 489 calories.
Does coconut or granola have more carbohydrates?
By weight, granola is high in carbohydrates and coconut has 70% fewer carbohydrates than granola - coconut has 15.2g of carbs for 100g and granola has 53.9g of carbohydrates.
Does coconut or granola contain more calcium?
Granola is a rich source of calcium and it has 440% more calcium than coconut - coconut has 14mg of calcium in 100 grams and granola has 76mg of calcium.
Does coconut or granola contain more iron?
Both coconut and granola are high in iron. Granola has 60% more iron than coconut - coconut has 2.4mg of iron in 100 grams and granola has 4mg of iron.
Does coconut or granola contain more potassium?
Both coconut and granola are high in potassium. Granola has 50% more potassium than coconut - coconut has 356mg of potassium in 100 grams and granola has 539mg of potassium.