Granola vs. Apple

Nutrition comparison of Granola and Apple


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

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

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

  • Both granola and apple are high in dietary fiber.
  • Apple has more beta-carotene than granola, however, granola contains more lutein + zeaxanthin than apple.
  • Apple has signficantly less saturated fat than granola.
  • Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Granola is an excellent source of Vitamin E, calcium, iron, potassium and protein.
Detailed nutritional comparison of granola and apple 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Apple src

Calories and Carbs

calories

Granola is high in calories and apple has 89% less calories than granola - granola has 489 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, granola is heavier in protein, much lighter in carbs and much heavier in fat compared to apple per calorie. Granola has a macronutrient ratio of 11:44:45 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Apple
Protein 11% 2%
Carbohydrates 44% 96%
Fat 45% 3%
Alcohol ~ ~

carbohydrates

Granola is high in carbohydrates and apple has 74% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Both granola and apple are high in dietary fiber. Granola has 271% more dietary fiber than apple - granola has 8.9g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Apple has 48% less sugar than granola - granola has 19.8g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Granola is an excellent source of protein and it has 51 times more protein than apple - granola has 13.7g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Apple has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Apple has 283% more Vitamin C than granola - granola has 1.2mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Granola and apple contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Granola is an excellent source of Vitamin E and it has 60 times more Vitamin E than apple - granola has 11.1mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Granola and apple contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Granola Apple
Thiamin 0.548 MG 0.017 MG
Riboflavin 0.354 MG 0.026 MG
Niacin 2.739 MG 0.091 MG
Pantothenic acid 0.752 MG 0.061 MG
Vitamin B6 0.37 MG 0.041 MG
Folate 84 UG 3 UG

Minerals

calcium

Granola is an excellent source of calcium and it has 11 times more calcium than apple - granola has 76mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Granola is an excellent source of iron and it has 31 times more iron than apple - granola has 4mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Granola is an excellent source of potassium and it has 404% more potassium than apple - granola has 539mg of potassium per 100 grams and apple has 107mg 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, apple has more beta-carotene than granola per 100 grams, however, granola contains more lutein + zeaxanthin than apple per 100 grams.

Granola Apple
beta-carotene 11 UG 27 UG
lutein + zeaxanthin 137 UG 29 UG

Omega-3 and Omega-6

omega 3s

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

Granola Apple
alpha linoleic acid 0.611 G 0.009 G
EPA 0.002 G ~
Total 0.613 G 0.009 G

omega 6s

Comparing omega-6 fatty acids, granola has more linoleic acid than apple per 100 grams.

Granola Apple
other omega 6 0.053 G ~
linoleic acid 7.194 G 0.043 G
Total 7.247 G 0.043 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 Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) .

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FAQ

Does granola or apple contain more calories in 100 grams?
Granola is high in calories and apple has 90% less calories than granola - granola has 489 calories in 100g and apple has 52 calories.

Does granola or apple have more carbohydrates?
By weight, granola is high in carbohydrates and apple has 70% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and apple has 13.8g of carbohydrates.

Does granola or apple contain more calcium?
Granola is a rich source of calcium and it has 11 times more calcium than apple - granola has 76mg of calcium in 100 grams and apple has 6mg of calcium.

Does granola or apple contain more iron?
Granola is an abundant source of iron and it has 31 times more iron than apple - granola has 4mg of iron in 100 grams and apple has 0.12mg of iron.

Does granola or apple contain more potassium?
Granola is a rich source of potassium and it has 400% more potassium than apple - granola has 539mg of potassium in 100 grams and apple has 107mg of potassium.