Granola vs. Apple
Nutrition comparison of Granola and Apple
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
apple
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and apple:
- Both granola and apple are high in dietary fiber.
- Apple has more beta-carotene than granola, however, granola contains more lutein + zeaxanthin than apple.
- Apple has signficantly less saturated fat than granola.
- Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Granola is an excellent source of Vitamin E, calcium, iron, potassium and protein.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and apple has 89% less calories than granola - granola has 489 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, granola is heavier in protein, much lighter in carbs and much heavier in fat compared to apple per calorie. Granola has a macronutrient ratio of 11:44:45 and for apple, 2:96:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Apple | |
|---|---|---|
| Protein | 11% | 2% |
| Carbohydrates | 44% | 96% |
| Fat | 45% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and apple has 74% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both granola and apple are high in dietary fiber. Granola has 271% more dietary fiber than apple - granola has 8.9g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Apple has 48% less sugar than granola - granola has 19.8g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 51 times more protein than apple - granola has 13.7g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
trans fat
Both granola and apple are low in trans fat - granola has 0.02g of trans fat per 100 grams and apple does not contain significant amounts.
Vitamins
Vitamin C
Apple has 283% more Vitamin C than granola - granola has 1.2mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Granola and apple contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has 60 times more Vitamin E than apple - granola has 11.1mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Granola and apple contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Granola | Apple | |
|---|---|---|
| Thiamin | 0.548 MG | 0.017 MG |
| Riboflavin | 0.354 MG | 0.026 MG |
| Niacin | 2.739 MG | 0.091 MG |
| Pantothenic acid | 0.752 MG | 0.061 MG |
| Vitamin B6 | 0.37 MG | 0.041 MG |
| Folate | 84 UG | 3 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 11 times more calcium than apple - granola has 76mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Granola is an excellent source of iron and it has 31 times more iron than apple - granola has 4mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Granola is an excellent source of potassium and it has 404% more potassium than apple - granola has 539mg of potassium per 100 grams and apple has 107mg 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, apple has more beta-carotene than granola per 100 grams, however, granola contains more lutein + zeaxanthin than apple per 100 grams.
| Granola | Apple | |
|---|---|---|
| beta-carotene | 11 UG | 27 UG |
| lutein + zeaxanthin | 137 UG | 29 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than apple per 100 grams.
| Granola | Apple | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.009 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.009 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than apple per 100 grams.
| Granola | Apple | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.043 G |
| Total | 7.247 G | 0.043 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.
Granola g
()
|
Daily Values (%) |
Apple 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 apple contain more calories in 100 grams?Granola is high in calories and apple has 90% less calories than granola - granola has 489 calories in 100g and apple has 52 calories.
Does granola or apple have more carbohydrates?
By weight, granola is high in carbohydrates and apple has 70% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and apple has 13.8g of carbohydrates.
Does granola or apple contain more calcium?
Granola is a rich source of calcium and it has 11 times more calcium than apple - granola has 76mg of calcium in 100 grams and apple has 6mg of calcium.
Does granola or apple contain more iron?
Granola is an abundant source of iron and it has 31 times more iron than apple - granola has 4mg of iron in 100 grams and apple has 0.12mg of iron.
Does granola or apple contain more potassium?
Granola is a rich source of potassium and it has 400% more potassium than apple - granola has 539mg of potassium in 100 grams and apple has 107mg of potassium.