Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and peanuts:
Both granola and peanuts are high in calories. Peanut has 20% more calories than granola - granola has 489 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, granola is lighter in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Granola has a macronutrient ratio of 11:44:45 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Granola | Peanuts | |
---|---|---|
Protein | 11% | 16% |
Carbohydrates | 44% | 14% |
Fat | 45% | 71% |
Alcohol | ~ | ~ |
Granola is high in carbohydrates and peanut has 61% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
Both granola and peanuts are high in dietary fiber. Granola has a little more dietary fiber (6%) than peanut by weight - granola has 8.9g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
Peanut has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and peanut has 4.9g of sugar.
Both granola and peanuts are high in protein. Peanut has 78% more protein than granola - granola has 13.7g of protein per 100 grams and peanut has 24.4g of protein.
Peanut is high in saturated fat and granola has 49% less saturated fat than peanut - granola has 4g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
Both granola and peanuts are low in trans fat - granola has 0.02g of trans fat per 100 grams and peanut has 0.03g of trans fat.
Granola has more Vitamin C than peanut - granola has 1.2mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Granola and peanuts contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Granola is an excellent source of Vitamin E and it has 125% more Vitamin E than peanut - granola has 11.1mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Granola has more Vitamin K than peanut - granola has 5.3ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
Granola has more thiamin, however, peanut contains more niacin. Both granola and peanuts contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
Granola | Peanuts | |
---|---|---|
Thiamin | 0.548 MG | 0.152 MG |
Riboflavin | 0.354 MG | 0.197 MG |
Niacin | 2.739 MG | 14.355 MG |
Pantothenic acid | 0.752 MG | 1.011 MG |
Vitamin B6 | 0.37 MG | 0.466 MG |
Folate | 84 UG | 97 UG |
Both granola and peanuts are high in calcium. Granola has 31% more calcium than peanut - granola has 76mg of calcium per 100 grams and peanut has 58mg of calcium.
Granola is an excellent source of iron and it has 150% more iron than peanut - granola has 4mg of iron per 100 grams and peanut has 1.6mg of iron.
Both granola and peanuts are high in potassium. Peanut has 18% more potassium than granola - granola has 539mg of potassium per 100 grams and peanut has 634mg of potassium.
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than peanut per 100 grams.
Granola | Peanuts | |
---|---|---|
alpha linoleic acid | 0.611 G | 0.026 G |
EPA | 0.002 G | ~ |
Total | 0.613 G | 0.026 G |
Comparing omega-6 fatty acids, both granola and peanuts contain significant amounts of linoleic acid.
Granola | Peanuts | |
---|---|---|
other omega 6 | ~ | 0.004 G |
linoleic acid | 7.194 G | 9.715 G |
Total | 7.194 G | 9.719 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.
Granola g
()
|
Daily Values (%) |
Peanuts 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 | |||