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.
Detailed nutritional comparison of granola and whole 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 Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Whole Wheat Flour src

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 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 Whole Wheat Flour .

Note: The specific food items compared are: Granola (Cereals ready-to-eat, granola, homemade) and Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) .

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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.