Granola vs. Brazil Nut
Nutrition comparison of Granola and Brazil Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
brazil nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and brazil nut:
- Both brazil nut and granola are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Brazil nut has signficantly less sugar than granola.
- Granola has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Granola is an excellent source of Vitamin E.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Brazil Nut (Nuts, brazilnuts, dried, unblanched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brazil nut and granola are high in calories. Brazil nut has 35% more calories than granola - brazil nut has 659 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is much heavier in carbs, much lighter in fat and similar to brazil nut for protein. Granola has a macronutrient ratio of 11:44:45 and for brazil nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Brazil Nut | |
|---|---|---|
| Protein | 11% | 8% |
| Carbohydrates | 44% | 7% |
| Fat | 45% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and brazil nut has 78% less carbohydrates than granola - brazil nut has 11.7g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both brazil nut and granola are high in dietary fiber. Granola has 19% more dietary fiber than brazil nut - brazil nut has 7.5g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Brazil nut has signficantly less sugar than granola - brazil nut has 2.3g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both brazil nut and granola are high in protein. Brazil nut has a little more protein (5%) than granola by weight - brazil nut has 14.3g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Brazil nut is high in saturated fat and granola has 75% less saturated fat than brazil nut - brazil nut has 16.1g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and brazil nut are low in trans fat - granola has 0.02g of trans fat per 100 grams and brazil nut does not contain significant amounts.
Vitamins
Vitamin C
Brazil nut and granola contain similar amounts of Vitamin C - brazil nut has 0.7mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Granola and brazil nut contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 96% more Vitamin E than brazil nut - brazil nut has 5.7mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Granola has more Vitamin K than brazil nut - granola has 5.3ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Granola has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both granola and brazil nut contain significant amounts of thiamin.
| Granola | Brazil Nut | |
|---|---|---|
| Thiamin | 0.548 MG | 0.617 MG |
| Riboflavin | 0.354 MG | 0.035 MG |
| Niacin | 2.739 MG | 0.295 MG |
| Pantothenic acid | 0.752 MG | 0.184 MG |
| Vitamin B6 | 0.37 MG | 0.101 MG |
| Folate | 84 UG | 22 UG |
Minerals
calcium
Both brazil nut and granola are high in calcium. Brazil nut has 111% more calcium than granola - brazil nut has 160mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both brazil nut and granola are high in iron. Granola has 63% more iron than brazil nut - brazil nut has 2.4mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both brazil nut and granola are high in potassium. Brazil nut has 22% more potassium than granola - brazil nut has 659mg of potassium per 100 grams and granola has 539mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Granola | Brazil Nut | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.036 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.036 G |
omega 6s
Comparing omega-6 fatty acids, brazil nut has more linoleic acid than granola per 100 grams.
| Granola | Brazil Nut | |
|---|---|---|
| other omega 6 | ~ | 0.018 G |
| linoleic acid | 7.194 G | 24.363 G |
| Total | 7.194 G | 24.381 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 Brazil Nut (Nuts, brazilnuts, dried, unblanched) .
Granola g
()
|
Daily Values (%) |
Brazil Nut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 brazil nut or granola contain more calories in 100 grams?Both brazil nut and granola are high in calories. Brazil nut has 40% more calories than granola - brazil nut has 659 calories in 100g and granola has 489 calories.
Does brazil nut or granola have more carbohydrates?
By weight, granola is high in carbohydrates and brazil nut has 80% fewer carbohydrates than granola - brazil nut has 11.7g of carbs for 100g and granola has 53.9g of carbohydrates.
Does brazil nut or granola contain more calcium?
Both brazil nut and granola are high in calcium. Brazil nut has 110% more calcium than granola - brazil nut has 160mg of calcium in 100 grams and granola has 76mg of calcium.
Does brazil nut or granola contain more iron?
Both brazil nut and granola are high in iron. Granola has 60% more iron than brazil nut - brazil nut has 2.4mg of iron in 100 grams and granola has 4mg of iron.
Does brazil nut or granola contain more potassium?
Both brazil nut and granola are high in potassium. Brazil nut has 20% more potassium than granola - brazil nut has 659mg of potassium in 100 grams and granola has 539mg of potassium.