Granola vs. Hemp Seeds

Nutrition comparison of Granola and Hemp Seeds


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

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

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

  • Both hemp seeds and granola are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Granola is an excellent source of Vitamin E.
  • Hemp seed has more thiamin and niacin, however, granola contains more pantothenic acid.
  • Hemp seed has signficantly less sugar than granola.
Detailed nutritional comparison of granola and hemp seeds 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 Hemp Seeds (Seeds, hemp seed, hulled) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Hemp Seeds src

Calories and Carbs

calories

Both hemp seeds and granola are high in calories. Hemp seed has 13% more calories than granola - hemp seed has 553 calories per 100 grams and granola has 489 calories.

For macronutrient ratios, granola is lighter in protein, much heavier in carbs and much lighter in fat compared to hemp seeds per calorie. Granola has a macronutrient ratio of 11:44:45 and for hemp seeds, 21:6:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Hemp Seeds
Protein 11% 21%
Carbohydrates 44% 6%
Fat 45% 73%
Alcohol ~ ~

carbohydrates

Granola is high in carbohydrates and hemp seed has 84% less carbohydrates than granola - hemp seed has 8.7g of total carbs per 100 grams and granola has 53.9g of carbohydrates.

dietary fiber

Both hemp seeds and granola are high in dietary fiber. Granola has 123% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.

sugar

Hemp seed has signficantly less sugar than granola - hemp seed has 1.5g of sugar per 100 grams and granola has 19.8g of sugar.

Protein

protein

Both hemp seeds and granola are high in protein. Hemp seed has 131% more protein than granola - hemp seed has 31.6g of protein per 100 grams and granola has 13.7g of protein.

Fat

saturated fat

Hemp seeds and granola contain similar amounts of saturated fat - hemp seed has 4.6g of saturated fat per 100 grams and granola has 4g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Hemp seeds and granola contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.

Vitamin A

Hemp seeds and granola contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.

Vitamin E

Granola is an excellent source of Vitamin E and it has 12 times more Vitamin E than hemp seed - hemp seed has 0.8mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.

Vitamin K

Granola has more Vitamin K than hemp seed - granola has 5.3ug of Vitamin K per 100 grams and hemp seed does not contain significant amounts.

The B Vitamins

Hemp seed has more thiamin and niacin, however, granola contains more pantothenic acid. Both granola and hemp seeds contain significant amounts of riboflavin, Vitamin B6 and folate.

Granola Hemp Seeds
Thiamin 0.548 MG 1.275 MG
Riboflavin 0.354 MG 0.285 MG
Niacin 2.739 MG 9.2 MG
Pantothenic acid 0.752 MG ~
Vitamin B6 0.37 MG 0.6 MG
Folate 84 UG 110 UG

Minerals

calcium

Both hemp seeds and granola are high in calcium. Hemp seed is very similar to hemp seed for calcium - hemp seed has 70mg of calcium per 100 grams and granola has 76mg of calcium.

iron

Both hemp seeds and granola are high in iron. Hemp seed has 101% more iron than granola - hemp seed has 8mg of iron per 100 grams and granola has 4mg of iron.

potassium

Both hemp seeds and granola are high in potassium. Hemp seed has 123% more potassium than granola - hemp seed has 1200mg 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 hemp seeds contain small amounts of beta-carotene.

Granola Hemp Seeds
beta-carotene 11 UG 7 UG
lutein + zeaxanthin 137 UG ~

Omega-3 and Omega-6

omega 3s

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

Granola Hemp Seeds
alpha linoleic acid 0.611 G 10.024 G
EPA 0.002 G ~
Total 0.613 G 10.024 G

omega 6s

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

Granola Hemp Seeds
other omega 6 ~ 1.34 G
linoleic acid 7.194 G 27.459 G
Total 7.194 G 28.799 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 Hemp Seeds (Seeds, hemp seed, hulled) .

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