Granola vs. Peanut Flour
Nutrition comparison of Granola and Peanut Flour
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 calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Granola is an excellent source of Vitamin E.
- Peanut flour has 58% less sugar than granola.
- Peanut flour has more niacin, pantothenic acid and folate.
- Peanut flour has signficantly less saturated fat than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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.
For macronutrient ratios, granola is much lighter in protein, heavier in carbs and much heavier in fat compared to peanut flour per calorie. Granola has a macronutrient ratio of 11:44:45 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Peanut Flour | |
|---|---|---|
| Protein | 11% | 59% |
| Carbohydrates | 44% | 39% |
| Fat | 45% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
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.
Protein
protein
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.
Fat
saturated fat
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.
trans 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.
Vitamins
Vitamin C
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.
Vitamin A
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.
Vitamin E
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.
Vitamin K
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.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
Omega-3 and Omega-6
omega 6s
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 |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Granola or Peanut Flour .
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
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 peanut flour contain more calories in 100 grams?Both granola and peanut flour are high in calories. Granola has 50% more calories than peanut flour - granola has 489 calories in 100g and peanut flour has 327 calories.
Is granola or peanut flour better for protein?
Both granola and peanut flour are high in protein. Peanut flour has 280% more protein than granola - granola has 13.7g of protein per 100 grams and peanut flour has 52.2g of protein.
Does granola or peanut flour have more carbohydrates?
By weight, both granola and peanut flour are high in carbohydrates. granola has 60% more carbohydrates than peanut flour - granola has 53.9g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does granola or peanut flour contain more calcium?
Both granola and peanut flour are high in calcium. Peanut flour has 80% more calcium than granola - granola has 76mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does granola or peanut flour contain more iron?
Both granola and peanut flour are high in iron. Granola has 90% more iron than peanut flour - granola has 4mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does granola or peanut flour contain more potassium?
Both granola and peanut flour are high in potassium. Peanut flour has 140% more potassium than granola - granola has 539mg of potassium in 100 grams and peanut flour has 1290mg of potassium.