Granola vs. Chocolate Hazelnut Spread
Nutrition comparison of Granola and Chocolate Hazelnut Spread
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
chocolate hazelnut spread
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and chocolate hazelnut spread:
- Both chocolate hazelnut spread and granola are high in calcium, calories, carbohydrates, dietary fiber, iron and potassium.
- Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, chocolate hazelnut spread contains more Vitamin B12.
- Granola is an excellent source of Vitamin E and protein.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Chocolate Hazelnut Spread (Chocolate-flavored hazelnut spread) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chocolate hazelnut spread and granola are high in calories. Chocolate hazelnut spread has a little more calories (10%) than granola by weight - chocolate hazelnut spread has 539 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is heavier in protein, lighter in fat and similar to chocolate hazelnut spread for carbs. Granola has a macronutrient ratio of 11:44:45 and for chocolate hazelnut spread, 4:46:50 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Chocolate Hazelnut Spread | |
|---|---|---|
| Protein | 11% | 4% |
| Carbohydrates | 44% | 46% |
| Fat | 45% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Both chocolate hazelnut spread and granola are high in carbohydrates. Chocolate hazelnut spread has 16% more carbohydrates than granola - chocolate hazelnut spread has 62.4g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both chocolate hazelnut spread and granola are high in dietary fiber. Granola has 65% more dietary fiber than chocolate hazelnut spread - chocolate hazelnut spread has 5.4g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Chocolate hazelnut spread is high in sugar and granola has 63% less sugar than chocolate hazelnut spread - chocolate hazelnut spread has 54.1g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 153% more protein than chocolate hazelnut spread - chocolate hazelnut spread has 5.4g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Chocolate hazelnut spread is high in saturated fat and granola has 86% less saturated fat than chocolate hazelnut spread - chocolate hazelnut spread has 28.4g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and chocolate hazelnut spread are low in trans fat - granola has 0.02g of trans fat per 100 grams and chocolate hazelnut spread does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than chocolate hazelnut spread - granola has 1.2mg of Vitamin C per 100 grams and chocolate hazelnut spread does not contain significant amounts.
Vitamin A
Chocolate hazelnut spread and granola contain similar amounts of Vitamin A - chocolate hazelnut spread has 1ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has 124% more Vitamin E than chocolate hazelnut spread - chocolate hazelnut spread has 5mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Chocolate hazelnut spread and granola contain similar amounts of Vitamin K - chocolate hazelnut spread has 1.9ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, chocolate hazelnut spread contains more Vitamin B12.
| Granola | Chocolate Hazelnut Spread | |
|---|---|---|
| Thiamin | 0.548 MG | 0.085 MG |
| Riboflavin | 0.354 MG | 0.17 MG |
| Niacin | 2.739 MG | 0.427 MG |
| Pantothenic acid | 0.752 MG | 0.357 MG |
| Vitamin B6 | 0.37 MG | 0.082 MG |
| Folate | 84 UG | 14 UG |
| Vitamin B12 | ~ | 0.27 UG |
Minerals
calcium
Both chocolate hazelnut spread and granola are high in calcium. Chocolate hazelnut spread has 42% more calcium than granola - chocolate hazelnut spread has 108mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both chocolate hazelnut spread and granola are high in iron. Chocolate hazelnut spread has 11% more iron than granola - chocolate hazelnut spread has 4.4mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both chocolate hazelnut spread and granola are high in potassium. Granola has 32% more potassium than chocolate hazelnut spread - chocolate hazelnut spread has 407mg 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 chocolate hazelnut spread contain small amounts of beta-carotene.
| Granola | Chocolate Hazelnut Spread | |
|---|---|---|
| beta-carotene | 11 UG | 1 UG |
| lutein + zeaxanthin | 137 UG | 10 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than chocolate hazelnut spread per 100 grams.
| Granola | Chocolate Hazelnut Spread | |
|---|---|---|
| other omega 6 | 0.053 G | 1.877 G |
| linoleic acid | 7.194 G | ~ |
| Total | 7.247 G | 1.877 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 Chocolate Hazelnut Spread (Chocolate-flavored hazelnut spread) .
Granola g
()
|
Daily Values (%) |
Chocolate Hazelnut Spread g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does chocolate hazelnut spread or granola contain more calories in 100 grams?Both chocolate hazelnut spread and granola are high in calories. Chocolate hazelnut spread has a little more calories ( 10%) than granola by weight - chocolate hazelnut spread has 539 calories in 100g and granola has 489 calories.
Does chocolate hazelnut spread or granola have more carbohydrates?
By weight, both chocolate hazelnut spread and granola are high in carbohydrates. chocolate hazelnut spread has 20% more carbohydrates than granola - chocolate hazelnut spread has 62.4g of carbs for 100g and granola has 53.9g of carbohydrates.
Does chocolate hazelnut spread or granola contain more calcium?
Both chocolate hazelnut spread and granola are high in calcium. Chocolate hazelnut spread has 40% more calcium than granola - chocolate hazelnut spread has 108mg of calcium in 100 grams and granola has 76mg of calcium.
Does chocolate hazelnut spread or granola contain more iron?
Both chocolate hazelnut spread and granola are high in iron. Chocolate hazelnut spread has 10% more iron than granola - chocolate hazelnut spread has 4.4mg of iron in 100 grams and granola has 4mg of iron.
Does chocolate hazelnut spread or granola contain more potassium?
Both chocolate hazelnut spread and granola are high in potassium. Granola has 30% more potassium than chocolate hazelnut spread - chocolate hazelnut spread has 407mg of potassium in 100 grams and granola has 539mg of potassium.