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.
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.
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.
Granola g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 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.