Granola vs. Wheat Flour

Nutrition comparison of Granola and Wheat Flour

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

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

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

  • Both wheat flour and granola are high in calories, carbohydrates, dietary fiber, iron and protein.
  • Granola is an excellent source of Vitamin E, calcium and potassium.
  • Wheat flour has more niacin and folate, however, granola contains more Vitamin B6.
  • Wheat flour has signficantly less saturated fat than granola.
  • Wheat flour has signficantly less sugar than granola.
Detailed nutritional comparison of granola and wheat 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 Wheat Flour (Wheat flour, white, bread, enriched) . Have a correction or suggestions? Shoot us an email.

Image of Granola src
Image of Wheat Flour src

Calories and Carbs

calories

Both wheat flour and granola are high in calories. Granola has 35% more calories than wheat flour - wheat flour has 361 calories per 100 grams and granola has 489 calories.

For macronutrient ratios, granola is much lighter in carbs, much heavier in fat and similar to wheat flour for protein. Granola has a macronutrient ratio of 11:44:45 and for wheat flour, 14:82:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Wheat Flour
Protein 11% 14%
Carbohydrates 44% 82%
Fat 45% 4%
Alcohol ~ ~

carbohydrates

Both wheat flour and granola are high in carbohydrates. Wheat flour has 35% more carbohydrates than granola - wheat flour has 72.5g of total carbs per 100 grams and granola has 53.9g of carbohydrates.

dietary fiber

Both wheat flour and granola are high in dietary fiber. Granola has 271% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.

sugar

Wheat flour has signficantly less sugar than granola - wheat flour has 0.31g of sugar per 100 grams and granola has 19.8g of sugar.

Protein

protein

Both wheat flour and granola are high in protein. Granola has 14% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and granola has 13.7g of protein.

Fat

saturated fat

Wheat flour has signficantly less saturated fat than granola - wheat flour has 0.24g of saturated fat per 100 grams and granola has 4g of saturated fat.

trans fat

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

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Granola is an excellent source of Vitamin E and it has 26 times more Vitamin E than wheat flour - wheat flour has 0.4mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.

Vitamin K

Wheat flour and granola contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.

The B Vitamins

Wheat flour has more niacin and folate, however, granola contains more Vitamin B6. Both granola and wheat flour contain significant amounts of thiamin, riboflavin and pantothenic acid.

Granola Wheat Flour
Thiamin 0.548 MG 0.812 MG
Riboflavin 0.354 MG 0.512 MG
Niacin 2.739 MG 7.554 MG
Pantothenic acid 0.752 MG 0.438 MG
Vitamin B6 0.37 MG 0.037 MG
Folate 84 UG 183 UG

Minerals

calcium

Granola is an excellent source of calcium and it has 407% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and granola has 76mg of calcium.

iron

Both wheat flour and granola are high in iron. Wheat flour has 12% more iron than granola - wheat flour has 4.4mg of iron per 100 grams and granola has 4mg of iron.

potassium

Granola is an excellent source of potassium and it has 439% more potassium than wheat flour - wheat flour has 100mg 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 wheat flour contain significant amounts of lutein + zeaxanthin.

Granola Wheat Flour
beta-carotene 11 UG 1 UG
lutein + zeaxanthin 137 UG 79 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than wheat flour per 100 grams.

Granola Wheat Flour
alpha linoleic acid 0.611 G 0.043 G
EPA 0.002 G ~
Total 0.613 G 0.043 G

omega 6s

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

Granola Wheat Flour
other omega 6 0.053 G ~
linoleic acid 7.194 G 0.685 G
Total 7.247 G 0.685 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 Wheat Flour .

Note: The specific food items compared are: Granola (Cereals ready-to-eat, granola, homemade) and Wheat Flour (Wheat flour, white, bread, enriched) .

Granola 100g

( 100 g )
Daily Values (%)

Wheat Flour 100g

( 100 g )
489KCAL 25%
35% calories
361KCAL 18%
54G 22%
carbohydrates 35%
73G 29%
8.9G 36%
271% dietary fiber
2.4G 10%
20G >999% sugar 0.31G
24G 38%
>999% total fat
1.7G 3%
4G 22%
>999% saturated fat
0.24G 1%
11G >999% monounsaturated fat 0.14G
7.8G 968% polyunsaturated fat 0.73G
0.02G >999% trans fat
26MG 2%
>999% sodium
2MG 0.1%
Vitamins and Minerals
1UG 0.1%
>999% Vitamin A
1.2MG 2%
>999% Vitamin C
76MG 8%
407% calcium
15MG 2%
4MG 22%
iron 10%
4.4MG 25%
168MG 54%
572% magnesium
25MG 8%
539MG 23%
439% potassium
100MG 4%
0.55MG 50%
thiamin (Vit B1) 47%
0.81MG 74%
0.35MG 32%
riboflavin (Vit B2) 46%
0.51MG 47%
2.7MG 20%
niacin (Vit B3) 181%
7.6MG 54%
0.37MG 29%
823% Vitamin B6
0.04MG 3%
0.75MG 15%
70% pantothenic acid (Vit B5)
0.44MG 9%
84UG 21%
folate (Vit B9) 118%
183UG 46%
11MG 74%
>999% Vitamin E
0.4MG 3%
5.3UG 6%
>999% Vitamin K
0.3UG 0.3%
14G 27%
17% protein
12G 24%
49MG 12%
390% choline
10MG 2%
0.65MG 54%
261% copper
0.18MG 15%
4MG 222%
406% manganese
0.79MG 44%
431MG 62%
344% phosphorus
97MG 14%
25UG 46%
selenium 60%
40UG 72%
4.2MG 52%
394% zinc
0.85MG 11%
5.8G Water 124% 13G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol.

FAQ

Does wheat flour or granola contain more calories in 100 grams?
Both wheat flour and granola are high in calories. Granola has 40% more calories than wheat flour - wheat flour has 361 calories in 100g and granola has 489 calories.

Does wheat flour or granola have more carbohydrates?
By weight, both wheat flour and granola are high in carbohydrates. wheat flour has 40% more carbohydrates than granola - wheat flour has 72.5g of carbs for 100g and granola has 53.9g of carbohydrates.

Does wheat flour or granola contain more calcium?
Granola is a rich source of calcium and it has 410% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and granola has 76mg of calcium.

Does wheat flour or granola contain more iron?
Both wheat flour and granola are high in iron. Wheat flour has 10% more iron than granola - wheat flour has 4.4mg of iron in 100 grams and granola has 4mg of iron.

Does wheat flour or granola contain more potassium?
Granola is a rich source of potassium and it has 440% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and granola has 539mg of potassium.