Granola vs. Whole Wheat Flour
Nutrition comparison of Granola and Whole 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
whole wheat flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and whole wheat flour:
- Both whole wheat flour and granola are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Granola has more folate.
- Granola is an excellent source of Vitamin E and calcium.
- Whole wheat flour has signficantly less saturated fat than granola.
- Whole wheat flour has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and granola are high in calories. Granola has 47% more calories than whole wheat flour - whole wheat flour has 332 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 whole wheat flour for protein. Granola has a macronutrient ratio of 11:44:45 and for whole wheat flour, 11:84:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Whole Wheat Flour | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 44% | 84% |
| Fat | 45% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat flour and granola are high in carbohydrates. Whole wheat flour has 38% more carbohydrates than granola - whole wheat flour has 74.5g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both whole wheat flour and granola are high in dietary fiber. Whole wheat flour has 47% more dietary fiber than granola - whole wheat flour has 13.1g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Whole wheat flour has signficantly less sugar than granola - whole wheat flour has 1g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both whole wheat flour and granola are high in protein. Granola has 42% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Whole wheat flour has signficantly less saturated fat than granola - whole wheat flour has 0.43g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and whole wheat flour are low in trans fat - granola has 0.02g of trans fat per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than whole wheat flour - granola has 1.2mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Granola and whole wheat flour contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 19 times more Vitamin E than whole wheat flour - whole wheat flour has 0.53mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Whole wheat flour and granola contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more folate. Both granola and whole wheat flour contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Granola | Whole Wheat Flour | |
|---|---|---|
| Thiamin | 0.548 MG | 0.297 MG |
| Riboflavin | 0.354 MG | 0.188 MG |
| Niacin | 2.739 MG | 5.347 MG |
| Pantothenic acid | 0.752 MG | 1.011 MG |
| Vitamin B6 | 0.37 MG | 0.191 MG |
| Folate | 84 UG | 28 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 130% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both whole wheat flour and granola are high in iron. Whole wheat flour is very similar to whole wheat flour for iron - whole wheat flour has 3.7mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both whole wheat flour and granola are high in potassium. Granola has 37% more potassium than whole wheat flour - whole wheat flour has 394mg 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 whole wheat flour contain significant amounts of lutein + zeaxanthin.
| Granola | Whole Wheat Flour | |
|---|---|---|
| beta-carotene | 11 UG | 5 UG |
| lutein + zeaxanthin | 137 UG | 220 UG |
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.
Note: The specific food items compared are: Granola (Cereals ready-to-eat, granola, homemade) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .
Granola g
()
|
Daily Values (%) |
Whole Wheat Flour 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 whole wheat flour or granola contain more calories in 100 grams?Both whole wheat flour and granola are high in calories. Granola has 50% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and granola has 489 calories.
Does whole wheat flour or granola have more carbohydrates?
By weight, both whole wheat flour and granola are high in carbohydrates. whole wheat flour has 40% more carbohydrates than granola - whole wheat flour has 74.5g of carbs for 100g and granola has 53.9g of carbohydrates.
Does whole wheat flour or granola contain more calcium?
Granola is a rich source of calcium and it has 130% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and granola has 76mg of calcium.
Does whole wheat flour or granola contain more iron?
Both whole wheat flour and granola are high in iron. Whole wheat flour is very similar to whole wheat flour for iron - whole wheat flour has 3.7mg of iron in 100 grams and granola has 4mg of iron.
Does whole wheat flour or granola contain more potassium?
Both whole wheat flour and granola are high in potassium. Granola has 40% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and granola has 539mg of potassium.