Granola vs. Peanut Flour

Nutrition comparison of Granola and Peanut Flour


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

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

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

  • Both granola and peanut flour are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Granola is an excellent source of Vitamin E.
  • Peanut flour has 58% less sugar than granola.
  • Peanut flour has more niacin, pantothenic acid and folate.
  • Peanut flour has signficantly less saturated fat than granola.
Detailed nutritional comparison of granola and peanut flour 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 Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Peanut Flour src

Calories and Carbs

calories

Both granola and peanut flour are high in calories. Granola has 50% more calories than peanut flour - granola has 489 calories per 100 grams and peanut flour has 327 calories.

For macronutrient ratios, granola is much lighter in protein, heavier in carbs and much heavier in fat compared to peanut flour per calorie. Granola has a macronutrient ratio of 11:44:45 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Peanut Flour
Protein 11% 59%
Carbohydrates 44% 39%
Fat 45% 2%
Alcohol ~ ~

carbohydrates

Both granola and peanut flour are high in carbohydrates. Granola has 55% more carbohydrates than peanut flour - granola has 53.9g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.

dietary fiber

Both granola and peanut flour are high in dietary fiber. Peanut flour has 78% more dietary fiber than granola - granola has 8.9g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.

sugar

Peanut flour has 58% less sugar than granola - granola has 19.8g of sugar per 100 grams and peanut flour has 8.2g of sugar.

Protein

protein

Both granola and peanut flour are high in protein. Peanut flour has 282% more protein than granola - granola has 13.7g of protein per 100 grams and peanut flour has 52.2g of protein.

Fat

saturated fat

Peanut flour has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Granola has more Vitamin C than peanut flour - granola has 1.2mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.

Vitamin A

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

Vitamin E

Granola is an excellent source of Vitamin E and it has 221 times more Vitamin E than peanut flour - granola has 11.1mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.

Vitamin K

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

The B Vitamins

Peanut flour has more niacin, pantothenic acid and folate. Both granola and peanut flour contain significant amounts of thiamin, riboflavin and Vitamin B6.

Granola Peanut Flour
Thiamin 0.548 MG 0.7 MG
Riboflavin 0.354 MG 0.48 MG
Niacin 2.739 MG 27 MG
Pantothenic acid 0.752 MG 2.744 MG
Vitamin B6 0.37 MG 0.504 MG
Folate 84 UG 248 UG

Minerals

calcium

Both granola and peanut flour are high in calcium. Peanut flour has 84% more calcium than granola - granola has 76mg of calcium per 100 grams and peanut flour has 140mg of calcium.

iron

Both granola and peanut flour are high in iron. Granola has 88% more iron than peanut flour - granola has 4mg of iron per 100 grams and peanut flour has 2.1mg of iron.

potassium

Both granola and peanut flour are high in potassium. Peanut flour has 139% more potassium than granola - granola has 539mg of potassium per 100 grams and peanut flour has 1290mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Granola Peanut Flour
other omega 6 0.053 G ~
linoleic acid 7.194 G 0.143 G
Total 7.247 G 0.143 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Granola or Peanut Flour .

Note: The specific food items compared are: Granola (Cereals ready-to-eat, granola, homemade) and Peanut Flour (Peanut flour, defatted) .

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FAQ

Does granola or peanut flour contain more calories in 100 grams?
Both granola and peanut flour are high in calories. Granola has 50% more calories than peanut flour - granola has 489 calories in 100g and peanut flour has 327 calories.

Is granola or peanut flour better for protein?
Both granola and peanut flour are high in protein. Peanut flour has 280% more protein than granola - granola has 13.7g of protein per 100 grams and peanut flour has 52.2g of protein.

Does granola or peanut flour have more carbohydrates?
By weight, both granola and peanut flour are high in carbohydrates. granola has 60% more carbohydrates than peanut flour - granola has 53.9g of carbs for 100g and peanut flour has 34.7g of carbohydrates.

Does granola or peanut flour contain more calcium?
Both granola and peanut flour are high in calcium. Peanut flour has 80% more calcium than granola - granola has 76mg of calcium in 100 grams and peanut flour has 140mg of calcium.

Does granola or peanut flour contain more iron?
Both granola and peanut flour are high in iron. Granola has 90% more iron than peanut flour - granola has 4mg of iron in 100 grams and peanut flour has 2.1mg of iron.

Does granola or peanut flour contain more potassium?
Both granola and peanut flour are high in potassium. Peanut flour has 140% more potassium than granola - granola has 539mg of potassium in 100 grams and peanut flour has 1290mg of potassium.