Granola vs. Pecan
Nutrition comparison of Granola and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and pecan:
- Both pecan and granola are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Granola has more riboflavin, niacin and folate.
- Granola is an excellent source of Vitamin E.
- Pecan has more beta-carotene than granola, however, granola contains more lutein + zeaxanthin than pecan.
- Pecan has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pecan and granola are high in calories. Pecan has 41% more calories than granola - pecan has 691 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is heavier in protein, much heavier in carbs and much lighter in fat compared to pecan per calorie. Granola has a macronutrient ratio of 11:44:45 and for pecan, 5:7:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Pecan | |
|---|---|---|
| Protein | 11% | 5% |
| Carbohydrates | 44% | 7% |
| Fat | 45% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and pecan has 74% less carbohydrates than granola - pecan has 13.9g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both pecan and granola are high in dietary fiber. Pecan has a little more dietary fiber (8%) than granola by weight - pecan has 9.6g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Pecan has signficantly less sugar than granola - pecan has 4g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both pecan and granola are high in protein. Granola has 49% more protein than pecan - pecan has 9.2g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Pecan is high in saturated fat and granola has 36% less saturated fat than pecan - pecan has 6.2g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and pecan are low in trans fat - granola has 0.02g of trans fat per 100 grams and pecan does not contain significant amounts.
Vitamins
Vitamin C
Pecan and granola contain similar amounts of Vitamin C - pecan has 1.1mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Pecan and granola contain similar amounts of Vitamin A - pecan has 3ug 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 693% more Vitamin E than pecan - pecan has 1.4mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Pecan and granola contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more riboflavin, niacin and folate. Both granola and pecan contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Granola | Pecan | |
|---|---|---|
| Thiamin | 0.548 MG | 0.66 MG |
| Riboflavin | 0.354 MG | 0.13 MG |
| Niacin | 2.739 MG | 1.167 MG |
| Pantothenic acid | 0.752 MG | 0.863 MG |
| Vitamin B6 | 0.37 MG | 0.21 MG |
| Folate | 84 UG | 22 UG |
Minerals
calcium
Both pecan and granola are high in calcium. Pecan is very similar to pecan for calcium - pecan has 70mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both pecan and granola are high in iron. Granola has 56% more iron than pecan - pecan has 2.5mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both pecan and granola are high in potassium. Granola has 31% more potassium than pecan - pecan has 410mg 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, pecan has more beta-carotene than granola per 100 grams, however, granola contains more lutein + zeaxanthin than pecan per 100 grams.
| Granola | Pecan | |
|---|---|---|
| beta-carotene | 11 UG | 29 UG |
| lutein + zeaxanthin | 137 UG | 17 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both granola and pecan contain significant amounts of alpha linoleic acid (ALA).
| Granola | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.986 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than granola per 100 grams.
| Granola | Pecan | |
|---|---|---|
| other omega 6 | 0.053 G | 0.069 G |
| linoleic acid | 7.194 G | 20.628 G |
| Total | 7.247 G | 20.697 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.
Granola g
()
|
Daily Values (%) |
Pecan 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 pecan or granola contain more calories in 100 grams?Both pecan and granola are high in calories. Pecan has 40% more calories than granola - pecan has 691 calories in 100g and granola has 489 calories.
Does pecan or granola have more carbohydrates?
By weight, granola is high in carbohydrates and pecan has 70% fewer carbohydrates than granola - pecan has 13.9g of carbs for 100g and granola has 53.9g of carbohydrates.
Does pecan or granola contain more calcium?
Both pecan and granola are high in calcium. Pecan is very similar to pecan for calcium - pecan has 70mg of calcium in 100 grams and granola has 76mg of calcium.
Does pecan or granola contain more iron?
Both pecan and granola are high in iron. Granola has 60% more iron than pecan - pecan has 2.5mg of iron in 100 grams and granola has 4mg of iron.
Does pecan or granola contain more potassium?
Both pecan and granola are high in potassium. Granola has 30% more potassium than pecan - pecan has 410mg of potassium in 100 grams and granola has 539mg of potassium.