Granola vs. Hazelnut

Nutrition comparison of Granola and Hazelnut


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

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

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

  • Both hazelnut and granola are high in Vitamin E, calcium, calories, dietary fiber, iron, potassium and protein.
  • Granola has more riboflavin.
  • Hazelnut has more beta-carotene than granola, however, granola contains more lutein + zeaxanthin than hazelnut.
  • Hazelnut has signficantly less sugar than granola.
Detailed nutritional comparison of granola and hazelnut 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 Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Hazelnut src

Calories and Carbs

calories

Both hazelnut and granola are high in calories. Hazelnut has 32% more calories than granola - hazelnut has 646 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 hazelnut for protein. Granola has a macronutrient ratio of 11:44:45 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Hazelnut
Protein 11% 9%
Carbohydrates 44% 10%
Fat 45% 81%
Alcohol ~ ~

carbohydrates

Granola is high in carbohydrates and hazelnut has 67% less carbohydrates than granola - hazelnut has 17.6g of total carbs per 100 grams and granola has 53.9g of carbohydrates.

dietary fiber

Both hazelnut and granola are high in dietary fiber. Hazelnut has a little more dietary fiber (6%) than granola by weight - hazelnut has 9.4g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.

sugar

Hazelnut has signficantly less sugar than granola - hazelnut has 4.9g of sugar per 100 grams and granola has 19.8g of sugar.

Protein

protein

Both hazelnut and granola are high in protein. Hazelnut has a little more protein (10%) than granola by weight - hazelnut has 15g of protein per 100 grams and granola has 13.7g of protein.

Fat

saturated fat

Hazelnut and granola contain similar amounts of saturated fat - hazelnut has 4.5g of saturated fat per 100 grams and granola has 4g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Hazelnut has 217% more Vitamin C than granola - hazelnut has 3.8mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.

Vitamin A

Hazelnut and granola contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.

Vitamin E

Both hazelnut and granola are high in Vitamin E. Hazelnut has 38% more Vitamin E than granola - hazelnut has 15.3mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.

Vitamin K

Granola has more Vitamin K than hazelnut - granola has 5.3ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.

The B Vitamins

Granola has more riboflavin. Both granola and hazelnut contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.

Granola Hazelnut
Thiamin 0.548 MG 0.338 MG
Riboflavin 0.354 MG 0.123 MG
Niacin 2.739 MG 2.05 MG
Pantothenic acid 0.752 MG 0.923 MG
Vitamin B6 0.37 MG 0.62 MG
Folate 84 UG 88 UG

Minerals

calcium

Both hazelnut and granola are high in calcium. Hazelnut has 62% more calcium than granola - hazelnut has 123mg of calcium per 100 grams and granola has 76mg of calcium.

iron

Both hazelnut and granola are high in iron. Hazelnut has 11% more iron than granola - hazelnut has 4.4mg of iron per 100 grams and granola has 4mg of iron.

potassium

Both hazelnut and granola are high in potassium. Hazelnut has 40% more potassium than granola - hazelnut has 755mg 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, hazelnut has more beta-carotene than granola per 100 grams, however, granola contains more lutein + zeaxanthin than hazelnut per 100 grams.

Granola Hazelnut
beta-carotene 11 UG 36 UG
lutein + zeaxanthin 137 UG ~
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

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

Granola Hazelnut
alpha linoleic acid 0.611 G 0.06 G
EPA 0.002 G ~
Total 0.613 G 0.06 G

omega 6s

Comparing omega-6 fatty acids, both granola and hazelnut contain significant amounts of linoleic acid.

Granola Hazelnut
other omega 6 0.053 G 0.06 G
linoleic acid 7.194 G 8.403 G
Total 7.247 G 8.463 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 Hazelnut .

Note: The specific food items compared are: Granola (Cereals ready-to-eat, granola, homemade) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) .

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FAQ

Does hazelnut or granola contain more calories in 100 grams?
Both hazelnut and granola are high in calories. Hazelnut has 30% more calories than granola - hazelnut has 646 calories in 100g and granola has 489 calories.

Does hazelnut or granola have more carbohydrates?
By weight, granola is high in carbohydrates and hazelnut has 70% fewer carbohydrates than granola - hazelnut has 17.6g of carbs for 100g and granola has 53.9g of carbohydrates.

Does hazelnut or granola contain more calcium?
Both hazelnut and granola are high in calcium. Hazelnut has 60% more calcium than granola - hazelnut has 123mg of calcium in 100 grams and granola has 76mg of calcium.

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

Does hazelnut or granola contain more potassium?
Both hazelnut and granola are high in potassium. Hazelnut has 40% more potassium than granola - hazelnut has 755mg of potassium in 100 grams and granola has 539mg of potassium.