Granola vs. Flaxseeds

Nutrition comparison of Granola and Flaxseeds


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

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

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

  • Both flaxseeds and granola are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Flaxseed has more thiamin, however, granola contains more riboflavin.
  • Flaxseed has signficantly less sugar than granola.
  • Granola is an excellent source of Vitamin E.
Detailed nutritional comparison of granola and flaxseeds 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 Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Flaxseeds src

Calories and Carbs

calories

Both flaxseeds and granola are high in calories. Flaxseed has a little more calories (9%) than granola by weight - flaxseed has 534 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 flaxseeds for protein. Granola has a macronutrient ratio of 11:44:45 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Flaxseeds
Protein 11% 13%
Carbohydrates 44% 21%
Fat 45% 66%
Alcohol ~ ~

carbohydrates

Granola is high in carbohydrates and flaxseed has 46% less carbohydrates than granola - flaxseed has 28.9g of total carbs per 100 grams and granola has 53.9g of carbohydrates.

dietary fiber

Both flaxseeds and granola are high in dietary fiber. Flaxseed has 207% more dietary fiber than granola - flaxseed has 27.3g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.

sugar

Flaxseed has signficantly less sugar than granola - flaxseed has 1.6g of sugar per 100 grams and granola has 19.8g of sugar.

Protein

protein

Both flaxseeds and granola are high in protein. Flaxseed has 34% more protein than granola - flaxseed has 18.3g of protein per 100 grams and granola has 13.7g of protein.

Fat

saturated fat

Flaxseeds and granola contain similar amounts of saturated fat - flaxseed has 3.7g of saturated fat per 100 grams and granola has 4g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Flaxseeds and granola contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.

Vitamin A

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

Vitamin E

Granola is an excellent source of Vitamin E and it has 34 times more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.

Vitamin K

Flaxseeds and granola contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.

The B Vitamins

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

Granola Flaxseeds
Thiamin 0.548 MG 1.644 MG
Riboflavin 0.354 MG 0.161 MG
Niacin 2.739 MG 3.08 MG
Pantothenic acid 0.752 MG 0.985 MG
Vitamin B6 0.37 MG 0.473 MG
Folate 84 UG 87 UG

Minerals

calcium

Both flaxseeds and granola are high in calcium. Flaxseed has 236% more calcium than granola - flaxseed has 255mg of calcium per 100 grams and granola has 76mg of calcium.

iron

Both flaxseeds and granola are high in iron. Flaxseed has 45% more iron than granola - flaxseed has 5.7mg of iron per 100 grams and granola has 4mg of iron.

potassium

Both flaxseeds and granola are high in potassium. Flaxseed has 51% more potassium than granola - flaxseed has 813mg 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 Flaxseeds
beta-carotene 11 UG ~
lutein + zeaxanthin 137 UG 651 UG

Omega-3 and Omega-6

omega 3s

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

Granola Flaxseeds
alpha linoleic acid 0.611 G 22.813 G
EPA 0.002 G ~
Total 0.613 G 22.813 G

omega 6s

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

Granola Flaxseeds
other omega 6 ~ 0.007 G
linoleic acid 7.194 G 5.903 G
Total 7.194 G 5.91 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 Flaxseeds (Seeds, flaxseed) .

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FAQ

Does flaxseeds or granola contain more calories in 100 grams?
Both flaxseeds and granola are high in calories. Flaxseed has a little more calories ( 10%) than granola by weight - flaxseed has 534 calories in 100g and granola has 489 calories.

Does flaxseeds or granola have more carbohydrates?
By weight, granola is high in carbohydrates and flaxseed has 50% fewer carbohydrates than granola - flaxseed has 28.9g of carbs for 100g and granola has 53.9g of carbohydrates.

Does flaxseeds or granola contain more calcium?
Both flaxseeds and granola are high in calcium. Flaxseed has 240% more calcium than granola - flaxseed has 255mg of calcium in 100 grams and granola has 76mg of calcium.

Does flaxseeds or granola contain more iron?
Both flaxseeds and granola are high in iron. Flaxseed has 50% more iron than granola - flaxseed has 5.7mg of iron in 100 grams and granola has 4mg of iron.

Does flaxseeds or granola contain more potassium?
Both flaxseeds and granola are high in potassium. Flaxseed has 50% more potassium than granola - flaxseed has 813mg of potassium in 100 grams and granola has 539mg of potassium.