Granola vs. White Beans

Nutrition comparison of Granola and White Beans


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

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

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

  • Both granola and white beans are high in calcium, calories, dietary fiber, iron and potassium.
  • Granola has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Granola is an excellent source of Vitamin E and protein.
  • White bean has signficantly less saturated fat than granola.
  • White bean has signficantly less sugar than granola.
Detailed nutritional comparison of granola and white beans 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 White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.


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Image of White Beans src

Calories and Carbs

calories

Both granola and white beans are high in calories. Granola has 329% more calories than white bean - granola has 489 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, granola is lighter in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Granola has a macronutrient ratio of 11:44:45 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola White Beans
Protein 11% 25%
Carbohydrates 44% 73%
Fat 45% 2%
Alcohol ~ ~

carbohydrates

Granola is high in carbohydrates and white bean has 61% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

Both granola and white beans are high in dietary fiber. Granola has 85% more dietary fiber than white bean - granola has 8.9g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

sugar

White bean has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and white bean has 0.29g of sugar.

Protein

protein

Granola is an excellent source of protein and it has 88% more protein than white bean - granola has 13.7g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

White bean has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

trans fat

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

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Granola is an excellent source of Vitamin E and it has 13 times more Vitamin E than white bean - granola has 11.1mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

Granola and white beans contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.

The B Vitamins

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

Granola White Beans
Thiamin 0.548 MG 0.096 MG
Riboflavin 0.354 MG 0.037 MG
Niacin 2.739 MG 0.113 MG
Pantothenic acid 0.752 MG 0.185 MG
Vitamin B6 0.37 MG 0.075 MG
Folate 84 UG 65 UG

Minerals

calcium

Both granola and white beans are high in calcium. Granola has a little more calcium (4%) than white bean by weight - granola has 76mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

Both granola and white beans are high in iron. Granola has 32% more iron than white bean - granola has 4mg of iron per 100 grams and white bean has 3mg of iron.

potassium

Both granola and white beans are high in potassium. Granola has 19% more potassium than white bean - granola has 539mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Granola White Beans
alpha linoleic acid 0.611 G 0.056 G
EPA 0.002 G ~
Total 0.613 G 0.056 G

omega 6s

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

Granola White Beans
other omega 6 0.053 G ~
linoleic acid 7.194 G 0.067 G
Total 7.247 G 0.067 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 White Beans .

Note: The specific food items compared are: Granola (Cereals ready-to-eat, granola, homemade) and White Beans (Beans, white, mature seeds, canned) .

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FAQ

Does granola or white beans contain more calories in 100 grams?
Both granola and white beans are high in calories. Granola has 330% more calories than white bean - granola has 489 calories in 100g and white bean has 114 calories.

Does granola or white beans have more carbohydrates?
By weight, granola is high in carbohydrates and white bean has 60% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and white bean has 21.2g of carbohydrates.

Does granola or white beans contain more calcium?
Both granola and white beans are high in calcium. Granola has a little more calcium ( 0%) than white bean by weight - granola has 76mg of calcium in 100 grams and white bean has 73mg of calcium.

Does granola or white beans contain more iron?
Both granola and white beans are high in iron. Granola has 30% more iron than white bean - granola has 4mg of iron in 100 grams and white bean has 3mg of iron.

Does granola or white beans contain more potassium?
Both granola and white beans are high in potassium. Granola has 20% more potassium than white bean - granola has 539mg of potassium in 100 grams and white bean has 454mg of potassium.