Granola vs. Peanut Butter
Nutrition comparison of Granola and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and peanut butter:
- Both granola and peanut butter are high in calcium, calories, dietary fiber, potassium and protein.
- Granola has more thiamin and riboflavin, however, peanut butter contains more niacin.
- Granola is an excellent source of Vitamin E and iron.
- Peanut butter has 58% less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and peanut butter are high in calories. Peanut butter has 20% more calories than granola - granola has 489 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, granola is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Granola has a macronutrient ratio of 11:44:45 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Peanut Butter | |
|---|---|---|
| Protein | 11% | 15% |
| Carbohydrates | 44% | 14% |
| Fat | 45% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and peanut butter has 60% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both granola and peanut butter are high in dietary fiber. Granola has 11% more dietary fiber than peanut butter - granola has 8.9g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Peanut butter has 58% less sugar than granola - granola has 19.8g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both granola and peanut butter are high in protein. Peanut butter has 76% more protein than granola - granola has 13.7g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and granola has 48% less saturated fat than peanut butter - granola has 4g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
trans fat
Both granola and peanut butter are low in trans fat - granola has 0.02g of trans fat per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than peanut butter - granola has 1.2mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Granola and peanut butter contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 76% more Vitamin E than peanut butter - granola has 11.1mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Granola and peanut butter contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Granola has more thiamin and riboflavin, however, peanut butter contains more niacin. Both granola and peanut butter contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Granola | Peanut Butter | |
|---|---|---|
| Thiamin | 0.548 MG | 0.106 MG |
| Riboflavin | 0.354 MG | 0.111 MG |
| Niacin | 2.739 MG | 13.696 MG |
| Pantothenic acid | 0.752 MG | 1.118 MG |
| Vitamin B6 | 0.37 MG | 0.418 MG |
| Folate | 84 UG | 92 UG |
Minerals
calcium
Both granola and peanut butter are high in calcium. Granola has 69% more calcium than peanut butter - granola has 76mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Granola is an excellent source of iron and it has 108% more iron than peanut butter - granola has 4mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both granola and peanut butter are high in potassium. Peanut butter has 38% more potassium than granola - granola has 539mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Granola | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.078 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, both granola and peanut butter contain significant amounts of linoleic acid.
| Granola | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.053 G | 0.64 G |
| linoleic acid | 7.194 G | 13.854 G |
| Total | 7.247 G | 14.494 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.
Note: The specific food items compared are: Granola (Cereals ready-to-eat, granola, homemade) and Peanut Butter (Peanut butter, chunk style, with salt) .
Granola g
()
|
Daily Values (%) |
Peanut Butter 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 granola or peanut butter contain more calories in 100 grams?Both granola and peanut butter are high in calories. Peanut butter has 20% more calories than granola - granola has 489 calories in 100g and peanut butter has 589 calories.
Does granola or peanut butter have more carbohydrates?
By weight, granola is high in carbohydrates and peanut butter has 60% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does granola or peanut butter contain more calcium?
Both granola and peanut butter are high in calcium. Granola has 70% more calcium than peanut butter - granola has 76mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does granola or peanut butter contain more iron?
Granola is an abundant source of iron and it has 110% more iron than peanut butter - granola has 4mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does granola or peanut butter contain more potassium?
Both granola and peanut butter are high in potassium. Peanut butter has 40% more potassium than granola - granola has 539mg of potassium in 100 grams and peanut butter has 745mg of potassium.