Granola vs. Pine Nut
Nutrition comparison of Granola and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and pine nut:
- Both pine nut and granola are high in Vitamin E, calories, dietary fiber, iron, potassium and protein.
- Granola has more pantothenic acid, Vitamin B6 and folate.
- Granola is an excellent source of calcium.
- Pine nut has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and granola are high in calories. Pine nut has 38% more calories than granola - pine nut has 673 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 pine nut for protein. Granola has a macronutrient ratio of 11:44:45 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Pine Nut | |
|---|---|---|
| Protein | 11% | 8% |
| Carbohydrates | 44% | 7% |
| Fat | 45% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and pine nut has 76% less carbohydrates than granola - pine nut has 13.1g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both pine nut and granola are high in dietary fiber. Granola has 141% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Pine nut has signficantly less sugar than granola - pine nut has 3.6g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both pine nut and granola are high in protein. Pine nut is very similar to granola for protein - pine nut has 13.7g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Pine nut and granola contain similar amounts of saturated fat - pine nut has 4.9g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and pine nut are low in trans fat - granola has 0.02g of trans fat per 100 grams and pine nut does not contain significant amounts.
Vitamins
Vitamin C
Pine nut and granola contain similar amounts of Vitamin C - pine nut has 0.8mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Pine nut and granola contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin E
Both pine nut and granola are high in Vitamin E. Granola has 19% more Vitamin E than pine nut - pine nut has 9.3mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Pine nut has 917% more Vitamin K than granola - pine nut has 53.9ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more pantothenic acid, Vitamin B6 and folate. Both granola and pine nut contain significant amounts of thiamin, riboflavin and niacin.
| Granola | Pine Nut | |
|---|---|---|
| Thiamin | 0.548 MG | 0.364 MG |
| Riboflavin | 0.354 MG | 0.227 MG |
| Niacin | 2.739 MG | 4.387 MG |
| Pantothenic acid | 0.752 MG | 0.313 MG |
| Vitamin B6 | 0.37 MG | 0.094 MG |
| Folate | 84 UG | 34 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 375% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both pine nut and granola are high in iron. Pine nut has 40% more iron than granola - pine nut has 5.5mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both pine nut and granola are high in potassium. Pine nut has 11% more potassium than granola - pine nut has 597mg 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 pine nut contain small amounts of beta-carotene.
| Granola | Pine Nut | |
|---|---|---|
| beta-carotene | 11 UG | 17 UG |
| lutein + zeaxanthin | 137 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than pine nut per 100 grams.
| Granola | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.164 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than granola per 100 grams.
| Granola | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 7.194 G | 33.15 G |
| Total | 7.194 G | 33.202 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 (%) |
Pine Nut 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 pine nut or granola contain more calories in 100 grams?Both pine nut and granola are high in calories. Pine nut has 40% more calories than granola - pine nut has 673 calories in 100g and granola has 489 calories.
Does pine nut or granola have more carbohydrates?
By weight, granola is high in carbohydrates and pine nut has 80% fewer carbohydrates than granola - pine nut has 13.1g of carbs for 100g and granola has 53.9g of carbohydrates.
Does pine nut or granola contain more calcium?
Granola is a rich source of calcium and it has 380% more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and granola has 76mg of calcium.
Does pine nut or granola contain more iron?
Both pine nut and granola are high in iron. Pine nut has 40% more iron than granola - pine nut has 5.5mg of iron in 100 grams and granola has 4mg of iron.
Does pine nut or granola contain more potassium?
Both pine nut and granola are high in potassium. Pine nut has 10% more potassium than granola - pine nut has 597mg of potassium in 100 grams and granola has 539mg of potassium.