Granola vs. Cashews
Nutrition comparison of Granola and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and cashews:
- Both cashews and granola are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cashew has 70% less sugar than granola.
- Granola has more riboflavin, niacin and folate.
- Granola is an excellent source of Vitamin E and calcium.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and granola are high in calories. Cashew has 13% more calories than granola - cashew has 553 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 cashews for protein. Granola has a macronutrient ratio of 11:44:45 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Cashews | |
|---|---|---|
| Protein | 11% | 13% |
| Carbohydrates | 44% | 21% |
| Fat | 45% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both cashews and granola are high in carbohydrates. Granola has 78% more carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both cashews and granola are high in dietary fiber. Granola has 170% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Cashew has 70% less sugar than granola - cashew has 5.9g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both cashews and granola are high in protein. Cashew has 33% more protein than granola - cashew has 18.2g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Cashew is high in saturated fat and granola has 49% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and cashews are low in trans fat - granola has 0.02g of trans fat per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and granola contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Granola and cashews contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 11 times more Vitamin E than cashew - cashew has 0.9mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Cashew has 543% more Vitamin K than granola - cashew has 34.1ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more riboflavin, niacin and folate. Both granola and cashews contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Granola | Cashews | |
|---|---|---|
| Thiamin | 0.548 MG | 0.423 MG |
| Riboflavin | 0.354 MG | 0.058 MG |
| Niacin | 2.739 MG | 1.062 MG |
| Pantothenic acid | 0.752 MG | 0.864 MG |
| Vitamin B6 | 0.37 MG | 0.417 MG |
| Folate | 84 UG | 25 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 105% more calcium than cashew - cashew has 37mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both cashews and granola are high in iron. Cashew has 69% more iron than granola - cashew has 6.7mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both cashews and granola are high in potassium. Cashew has 22% more potassium than granola - cashew has 660mg of potassium per 100 grams and granola has 539mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Granola | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.062 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, both granola and cashews contain significant amounts of linoleic acid.
| Granola | Cashews | |
|---|---|---|
| other omega 6 | 0.053 G | 0.266 G |
| linoleic acid | 7.194 G | 7.782 G |
| Total | 7.247 G | 8.048 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 (%) |
Cashews 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 cashews or granola contain more calories in 100 grams?Both cashews and granola are high in calories. Cashew has 10% more calories than granola - cashew has 553 calories in 100g and granola has 489 calories.
Does cashews or granola have more carbohydrates?
By weight, both cashews and granola are high in carbohydrates. granola has 80% more carbohydrates than cashew - cashew has 30.2g of carbs for 100g and granola has 53.9g of carbohydrates.
Does cashews or granola contain more calcium?
Granola is a rich source of calcium and it has 110% more calcium than cashew - cashew has 37mg of calcium in 100 grams and granola has 76mg of calcium.
Does cashews or granola contain more iron?
Both cashews and granola are high in iron. Cashew has 70% more iron than granola - cashew has 6.7mg of iron in 100 grams and granola has 4mg of iron.
Does cashews or granola contain more potassium?
Both cashews and granola are high in potassium. Cashew has 20% more potassium than granola - cashew has 660mg of potassium in 100 grams and granola has 539mg of potassium.