Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
peanut flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and peanut flour:
Both granola and peanut flour are high in calories. Granola has 50% more calories than peanut flour - granola has 489 calories per 100 grams and peanut flour has 327 calories.
Granola | Peanut Flour | |
---|---|---|
Protein | 11% | 59% |
Carbohydrates | 44% | 39% |
Fat | 45% | 1% |
Alcohol | ~ | ~ |
Both granola and peanut flour are high in carbohydrates. Granola has 55% more carbohydrates than peanut flour - granola has 53.9g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
Both granola and peanut flour are high in dietary fiber. Peanut flour has 78% more dietary fiber than granola - granola has 8.9g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
Peanut flour has 58% less sugar than granola - granola has 19.8g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Both granola and peanut flour are high in protein. Peanut flour has 282% more protein than granola - granola has 13.7g of protein per 100 grams and peanut flour has 52.2g of protein.
Peanut flour has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Both granola and peanut flour are low in trans fat - granola has 0.02g of trans fat per 100 grams and peanut flour does not contain significant amounts.
Granola has more Vitamin C than peanut flour - granola has 1.2mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.
Granola and peanut flour contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Granola is an excellent source of Vitamin E and it has 221 times more Vitamin E than peanut flour - granola has 11.1mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Granola has more Vitamin K than peanut flour - granola has 5.3ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.
Peanut flour has more niacin, pantothenic acid and folate. Both granola and peanut flour contain significant amounts of thiamin, riboflavin and Vitamin B6.
Granola | Peanut Flour | |
---|---|---|
Thiamin | 0.548 MG | 0.7 MG |
Riboflavin | 0.354 MG | 0.48 MG |
Niacin | 2.739 MG | 27 MG |
Pantothenic acid | 0.752 MG | 2.744 MG |
Vitamin B6 | 0.37 MG | 0.504 MG |
Folate | 84 UG | 248 UG |
Both granola and peanut flour are high in calcium. Peanut flour has 84% more calcium than granola - granola has 76mg of calcium per 100 grams and peanut flour has 140mg of calcium.
Both granola and peanut flour are high in iron. Granola has 88% more iron than peanut flour - granola has 4mg of iron per 100 grams and peanut flour has 2.1mg of iron.
Both granola and peanut flour are high in potassium. Peanut flour has 139% more potassium than granola - granola has 539mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Comparing omega-6 fatty acids, granola has more linoleic acid than peanut flour per 100 grams.
Granola | Peanut Flour | |
---|---|---|
other omega 6 | 0.053 G | ~ |
linoleic acid | 7.194 G | 0.143 G |
Total | 7.247 G | 0.143 G |
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 Peanut Flour (Peanut flour, defatted) .
Granola g
()
|
Daily Values (%) |
Peanut Flour 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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||