Almond Milk vs. Granola
Nutrition comparison of Almond Milk and Granola
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
granola
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and granola:
- Both granola and almond milk are high in calcium.
- Almond milk has signficantly less saturated fat than granola.
- Almond milk has signficantly less sugar than granola.
- Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Granola is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Granola (Cereals ready-to-eat, granola, homemade) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and almond milk has 97% less calories than granola - granola has 489 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is lighter in carbs, heavier in fat and similar to granola for protein. Almond milk has a macronutrient ratio of 10:34:56 and for granola, 11:44:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Granola | |
|---|---|---|
| Protein | 10% | 11% |
| Carbohydrates | 34% | 44% |
| Fat | 56% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and almond milk has 98% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
dietary fiber
Granola is an excellent source of dietary fiber and it has 43 times more dietary fiber than almond milk - granola has 8.9g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Almond milk has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 33 times more protein than almond milk - granola has 13.7g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Almond milk has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
trans fat
Both granola and almond milk are low in trans fat - granola has 0.02g of trans fat per 100 grams and almond milk does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than almond milk - granola has 1.2mg of Vitamin C per 100 grams and almond milk does not contain significant amounts.
Vitamin A
Granola and almond milk contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and almond milk does not contain significant amounts.
Vitamin D
Almond milk has more Vitamin D than granola - almond milk has 41iu of Vitamin D per 100 grams and granola does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 75% more Vitamin E than almond milk - granola has 11.1mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
Vitamin K
Granola has more Vitamin K than almond milk - granola has 5.3ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almond Milk | Granola | |
|---|---|---|
| Thiamin | ~ | 0.548 MG |
| Riboflavin | 0.01 MG | 0.354 MG |
| Niacin | 0.07 MG | 2.739 MG |
| Pantothenic acid | 0.01 MG | 0.752 MG |
| Vitamin B6 | ~ | 0.37 MG |
| Folate | 1 UG | 84 UG |
Minerals
calcium
Both granola and almond milk are high in calcium. Almond milk has 142% more calcium than granola - granola has 76mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Granola is an excellent source of iron and it has 13 times more iron than almond milk - granola has 4mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Granola is an excellent source of potassium and it has 704% more potassium than almond milk - granola has 539mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than almond milk per 100 grams.
| Almond Milk | Granola | |
|---|---|---|
| other omega 6 | 0.001 G | 0.053 G |
| linoleic acid | 0.252 G | 7.194 G |
| Total | 0.253 G | 7.247 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: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Granola (Cereals ready-to-eat, granola, homemade) .
Almond Milk g
()
|
Daily Values (%) |
Granola 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 almond milk contain more calories in 100 grams?Granola is high in calories and almond milk has 100% less calories than granola - granola has 489 calories in 100g and almond milk has 15 calories.
Does granola or almond milk have more carbohydrates?
By weight, granola is high in carbohydrates and almond milk has 100% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and almond milk has 1.3g of carbohydrates.
Does granola or almond milk contain more calcium?
Both granola and almond milk are high in calcium. Almond milk has 140% more calcium than granola - granola has 76mg of calcium in 100 grams and almond milk has 184mg of calcium.
Does granola or almond milk contain more iron?
Granola is an abundant source of iron and it has 13 times more iron than almond milk - granola has 4mg of iron in 100 grams and almond milk has 0.28mg of iron.
Does granola or almond milk contain more potassium?
Granola is a rich source of potassium and it has 700% more potassium than almond milk - granola has 539mg of potassium in 100 grams and almond milk has 67mg of potassium.