Granola vs. Whey Protein Powder

Nutrition comparison of Granola and Whey Protein Powder


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of granola versus whey protein powder (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in granola and whey protein powder:

  • Both granola and whey protein powder are high in calcium, calories, dietary fiber, potassium and protein.
  • Granola is an excellent source of Vitamin E and iron.
  • Whey protein powder has 4 times less saturated fat than granola.
  • Whey protein powder has more riboflavin and Vitamin B12, however, granola contains more niacin, pantothenic acid and folate.
  • Whey protein powder has signficantly less sugar than granola.
Detailed nutritional comparison of granola and whey protein powder is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Whey Protein Powder (Protein powder, whey based, NFS) . Have a correction or suggestions? Shoot us an email.


Calories and Carbs

calories

Both granola and whey protein powder are high in calories. Granola has 39% more calories than whey protein powder - granola has 489 calories per 100 grams and whey protein powder has 352 calories.

For macronutrient ratios, granola is much lighter in protein, much heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Granola has a macronutrient ratio of 11:44:45 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Whey Protein Powder
Protein 11% 89%
Carbohydrates 44% 7%
Fat 45% 4%
Alcohol ~ ~

carbohydrates

Granola is high in carbohydrates and whey protein powder has 88% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.

dietary fiber

Both granola and whey protein powder are high in dietary fiber. Granola has 187% more dietary fiber than whey protein powder - granola has 8.9g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.

sugar

Whey protein powder has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and whey protein powder does not contain significant amounts.

Protein

protein

Both granola and whey protein powder are high in protein. Whey protein powder has 472% more protein than granola - granola has 13.7g of protein per 100 grams and whey protein powder has 78.1g of protein.

Fat

saturated fat

Whey protein powder has 4 times less saturated fat than granola - granola has 4g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.

trans fat

Both granola and whey protein powder are low in trans fat - granola has 0.02g of trans fat per 100 grams and whey protein powder does not contain significant amounts.

cholesterol

Granola has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and granola does not contain significant amounts.

Vitamins

Vitamin C

Granola has more Vitamin C than whey protein powder - granola has 1.2mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.

Vitamin A

Granola and whey protein powder contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.

Vitamin E

Granola is an excellent source of Vitamin E and it has more Vitamin E than whey protein powder - granola has 11.1mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.

Vitamin K

Granola has more Vitamin K than whey protein powder - granola has 5.3ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.

The B Vitamins

Whey protein powder has more riboflavin and Vitamin B12, however, granola contains more niacin, pantothenic acid and folate. Both granola and whey protein powder contain significant amounts of thiamin and Vitamin B6.

Granola Whey Protein Powder
Thiamin 0.548 MG 0.609 MG
Riboflavin 0.354 MG 2.017 MG
Niacin 2.739 MG 1.136 MG
Pantothenic acid 0.752 MG ~
Vitamin B6 0.37 MG 0.607 MG
Folate 84 UG 33 UG
Vitamin B12 ~ 2.45 UG

Minerals

calcium

Both granola and whey protein powder are high in calcium. Whey protein powder has 517% more calcium than granola - granola has 76mg of calcium per 100 grams and whey protein powder has 469mg of calcium.

iron

Granola is an excellent source of iron and it has 250% more iron than whey protein powder - granola has 4mg of iron per 100 grams and whey protein powder has 1.1mg of iron.

potassium

Both granola and whey protein powder are high in potassium. Granola has a little more potassium (8%) than whey protein powder by weight - granola has 539mg of potassium per 100 grams and whey protein powder has 500mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than whey protein powder per 100 grams.

Granola Whey Protein Powder
alpha linoleic acid 0.611 G 0.034 G
EPA 0.002 G ~
Total 0.613 G 0.034 G

omega 6s

Comparing omega-6 fatty acids, granola has more linoleic acid than whey protein powder per 100 grams.

Granola Whey Protein Powder
other omega 6 0.053 G ~
linoleic acid 7.194 G 0.264 G
Total 7.247 G 0.264 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 Whey Protein Powder .

Note: The specific food items compared are: Granola (Cereals ready-to-eat, granola, homemade) and Whey Protein Powder (Protein powder, whey based, NFS) .

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FAQ

Does granola or whey protein powder contain more calories in 100 grams?
Both granola and whey protein powder are high in calories. Granola has 40% more calories than whey protein powder - granola has 489 calories in 100g and whey protein powder has 352 calories.

Is granola or whey protein powder better for protein?
Both granola and whey protein powder are high in protein. Whey protein powder has 470% more protein than granola - granola has 13.7g of protein per 100 grams and whey protein powder has 78.1g of protein.

Does granola or whey protein powder have more carbohydrates?
By weight, granola is high in carbohydrates and whey protein powder has 90% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and whey protein powder has 6.3g of carbohydrates.

Does granola or whey protein powder contain more calcium?
Both granola and whey protein powder are high in calcium. Whey protein powder has 520% more calcium than granola - granola has 76mg of calcium in 100 grams and whey protein powder has 469mg of calcium.

Does granola or whey protein powder contain more iron?
Granola is an abundant source of iron and it has 250% more iron than whey protein powder - granola has 4mg of iron in 100 grams and whey protein powder has 1.1mg of iron.

Does granola or whey protein powder contain more potassium?
Both granola and whey protein powder are high in potassium. Granola has a little more potassium ( 10%) than whey protein powder by weight - granola has 539mg of potassium in 100 grams and whey protein powder has 500mg of potassium.