Granola vs. Flaxseeds
Nutrition comparison of Granola and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and flaxseeds:
- Both flaxseeds and granola are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more thiamin, however, granola contains more riboflavin.
- Flaxseed has signficantly less sugar than granola.
- Granola is an excellent source of Vitamin E.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and granola are high in calories. Flaxseed has a little more calories (9%) than granola by weight - flaxseed has 534 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 flaxseeds for protein. Granola has a macronutrient ratio of 11:44:45 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Flaxseeds | |
|---|---|---|
| Protein | 11% | 13% |
| Carbohydrates | 44% | 21% |
| Fat | 45% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and flaxseed has 46% less carbohydrates than granola - flaxseed has 28.9g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both flaxseeds and granola are high in dietary fiber. Flaxseed has 207% more dietary fiber than granola - flaxseed has 27.3g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Flaxseed has signficantly less sugar than granola - flaxseed has 1.6g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both flaxseeds and granola are high in protein. Flaxseed has 34% more protein than granola - flaxseed has 18.3g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Flaxseeds and granola contain similar amounts of saturated fat - flaxseed has 3.7g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and flaxseeds are low in trans fat - granola has 0.02g of trans fat per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and granola contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Granola and flaxseeds contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 34 times more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Flaxseeds and granola contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, however, granola contains more riboflavin. Both granola and flaxseeds contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Granola | Flaxseeds | |
|---|---|---|
| Thiamin | 0.548 MG | 1.644 MG |
| Riboflavin | 0.354 MG | 0.161 MG |
| Niacin | 2.739 MG | 3.08 MG |
| Pantothenic acid | 0.752 MG | 0.985 MG |
| Vitamin B6 | 0.37 MG | 0.473 MG |
| Folate | 84 UG | 87 UG |
Minerals
calcium
Both flaxseeds and granola are high in calcium. Flaxseed has 236% more calcium than granola - flaxseed has 255mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both flaxseeds and granola are high in iron. Flaxseed has 45% more iron than granola - flaxseed has 5.7mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both flaxseeds and granola are high in potassium. Flaxseed has 51% more potassium than granola - flaxseed has 813mg 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, flaxseed has more alpha linoleic acid (ALA) than granola per 100 grams.
| Granola | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 22.813 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, both granola and flaxseeds contain significant amounts of linoleic acid.
| Granola | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 7.194 G | 5.903 G |
| Total | 7.194 G | 5.91 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 (%) |
Flaxseeds 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 flaxseeds or granola contain more calories in 100 grams?Both flaxseeds and granola are high in calories. Flaxseed has a little more calories ( 10%) than granola by weight - flaxseed has 534 calories in 100g and granola has 489 calories.
Does flaxseeds or granola have more carbohydrates?
By weight, granola is high in carbohydrates and flaxseed has 50% fewer carbohydrates than granola - flaxseed has 28.9g of carbs for 100g and granola has 53.9g of carbohydrates.
Does flaxseeds or granola contain more calcium?
Both flaxseeds and granola are high in calcium. Flaxseed has 240% more calcium than granola - flaxseed has 255mg of calcium in 100 grams and granola has 76mg of calcium.
Does flaxseeds or granola contain more iron?
Both flaxseeds and granola are high in iron. Flaxseed has 50% more iron than granola - flaxseed has 5.7mg of iron in 100 grams and granola has 4mg of iron.
Does flaxseeds or granola contain more potassium?
Both flaxseeds and granola are high in potassium. Flaxseed has 50% more potassium than granola - flaxseed has 813mg of potassium in 100 grams and granola has 539mg of potassium.