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.
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.
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) .
Granola g
()
|
Daily Values (%) |
Hemp Seeds 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 hemp seeds or granola contain more calories in 100 grams?Both hemp seeds and granola are high in calories. Hemp seed has 10% more calories than granola - hemp seed has 553 calories in 100g and granola has 489 calories.
Does hemp seeds or granola have more carbohydrates?
By weight, granola is high in carbohydrates and hemp seed has 80% fewer carbohydrates than granola - hemp seed has 8.7g of carbs for 100g and granola has 53.9g of carbohydrates.
Does hemp seeds or granola contain more 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 in 100 grams and granola has 76mg of calcium.
Does hemp seeds or granola contain more iron?
Both hemp seeds and granola are high in iron. Hemp seed has 100% more iron than granola - hemp seed has 8mg of iron in 100 grams and granola has 4mg of iron.
Does hemp seeds or granola contain more potassium?
Both hemp seeds and granola are high in potassium. Hemp seed has 120% more potassium than granola - hemp seed has 1200mg of potassium in 100 grams and granola has 539mg of potassium.