Granola vs. Pistachio
Nutrition comparison of Granola and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and pistachio:
- Both pistachio and granola are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Granola is an excellent source of Vitamin E.
- Pistachio has 61% less sugar than granola.
- Pistachio has more Vitamin B6.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and granola are high in calories. Pistachio has 17% more calories than granola - pistachio has 572 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 pistachio for protein. Granola has a macronutrient ratio of 11:44:45 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Pistachio | |
|---|---|---|
| Protein | 11% | 14% |
| Carbohydrates | 44% | 19% |
| Fat | 45% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and pistachio has 48% less carbohydrates than granola - pistachio has 28.3g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both pistachio and granola are high in dietary fiber. Pistachio has 16% more dietary fiber than granola - pistachio has 10.3g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Pistachio has 61% less sugar than granola - pistachio has 7.7g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both pistachio and granola are high in protein. Pistachio has 54% more protein than granola - pistachio has 21.1g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and granola has 30% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and pistachio are low in trans fat - granola has 0.02g of trans fat per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio and granola contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Pistachio and granola contain similar amounts of Vitamin A - pistachio has 13ug 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 412% more Vitamin E than pistachio - pistachio has 2.2mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Pistachio and granola contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Pistachio has more Vitamin B6. Both granola and pistachio contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Granola | Pistachio | |
|---|---|---|
| Thiamin | 0.548 MG | 0.695 MG |
| Riboflavin | 0.354 MG | 0.234 MG |
| Niacin | 2.739 MG | 1.373 MG |
| Pantothenic acid | 0.752 MG | 0.513 MG |
| Vitamin B6 | 0.37 MG | 1.122 MG |
| Folate | 84 UG | 51 UG |
Minerals
calcium
Both pistachio and granola are high in calcium. Pistachio has 41% more calcium than granola - pistachio has 107mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both pistachio and granola are high in iron. Pistachio is very similar to granola for iron - pistachio has 4mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both pistachio and granola are high in potassium. Pistachio has 87% more potassium than granola - pistachio has 1007mg 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,
| Granola | Pistachio | |
|---|---|---|
| beta-carotene | 11 UG | 159 UG |
| lutein + zeaxanthin | 137 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than pistachio per 100 grams.
| Granola | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.212 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, both granola and pistachio contain significant amounts of linoleic acid.
| Granola | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 7.194 G | 13.125 G |
| Total | 7.194 G | 13.13 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 (%) |
Pistachio 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 % |
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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 pistachio or granola contain more calories in 100 grams?Both pistachio and granola are high in calories. Pistachio has 20% more calories than granola - pistachio has 572 calories in 100g and granola has 489 calories.
Does pistachio or granola have more carbohydrates?
By weight, granola is high in carbohydrates and pistachio has 50% fewer carbohydrates than granola - pistachio has 28.3g of carbs for 100g and granola has 53.9g of carbohydrates.
Does pistachio or granola contain more calcium?
Both pistachio and granola are high in calcium. Pistachio has 40% more calcium than granola - pistachio has 107mg of calcium in 100 grams and granola has 76mg of calcium.
Does pistachio or granola contain more iron?
Both pistachio and granola are high in iron. Pistachio is very similar to granola for iron - pistachio has 4mg of iron in 100 grams and granola has 4mg of iron.
Does pistachio or granola contain more potassium?
Both pistachio and granola are high in potassium. Pistachio has 90% more potassium than granola - pistachio has 1007mg of potassium in 100 grams and granola has 539mg of potassium.