Granola vs. Hazelnut
Nutrition comparison of Granola and Hazelnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
hazelnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and hazelnut:
- Both hazelnut and granola are high in Vitamin E, calcium, calories, dietary fiber, iron, potassium and protein.
- Granola has more riboflavin.
- Hazelnut has more beta-carotene than granola, however, granola contains more lutein + zeaxanthin than hazelnut.
- Hazelnut has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both hazelnut and granola are high in calories. Hazelnut has 32% more calories than granola - hazelnut has 646 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 hazelnut for protein. Granola has a macronutrient ratio of 11:44:45 and for hazelnut, 9:10:81 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Hazelnut | |
|---|---|---|
| Protein | 11% | 9% |
| Carbohydrates | 44% | 10% |
| Fat | 45% | 81% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and hazelnut has 67% less carbohydrates than granola - hazelnut has 17.6g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both hazelnut and granola are high in dietary fiber. Hazelnut has a little more dietary fiber (6%) than granola by weight - hazelnut has 9.4g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Hazelnut has signficantly less sugar than granola - hazelnut has 4.9g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both hazelnut and granola are high in protein. Hazelnut has a little more protein (10%) than granola by weight - hazelnut has 15g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Hazelnut and granola contain similar amounts of saturated fat - hazelnut has 4.5g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and hazelnut are low in trans fat - granola has 0.02g of trans fat per 100 grams and hazelnut does not contain significant amounts.
Vitamins
Vitamin C
Hazelnut has 217% more Vitamin C than granola - hazelnut has 3.8mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Hazelnut and granola contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin E
Both hazelnut and granola are high in Vitamin E. Hazelnut has 38% more Vitamin E than granola - hazelnut has 15.3mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Granola has more Vitamin K than hazelnut - granola has 5.3ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Granola has more riboflavin. Both granola and hazelnut contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Granola | Hazelnut | |
|---|---|---|
| Thiamin | 0.548 MG | 0.338 MG |
| Riboflavin | 0.354 MG | 0.123 MG |
| Niacin | 2.739 MG | 2.05 MG |
| Pantothenic acid | 0.752 MG | 0.923 MG |
| Vitamin B6 | 0.37 MG | 0.62 MG |
| Folate | 84 UG | 88 UG |
Minerals
calcium
Both hazelnut and granola are high in calcium. Hazelnut has 62% more calcium than granola - hazelnut has 123mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both hazelnut and granola are high in iron. Hazelnut has 11% more iron than granola - hazelnut has 4.4mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both hazelnut and granola are high in potassium. Hazelnut has 40% more potassium than granola - hazelnut has 755mg of potassium per 100 grams and granola has 539mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, hazelnut has more beta-carotene than granola per 100 grams, however, granola contains more lutein + zeaxanthin than hazelnut per 100 grams.
| Granola | Hazelnut | |
|---|---|---|
| beta-carotene | 11 UG | 36 UG |
| lutein + zeaxanthin | 137 UG | ~ |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Granola | Hazelnut | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.06 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, both granola and hazelnut contain significant amounts of linoleic acid.
| Granola | Hazelnut | |
|---|---|---|
| other omega 6 | 0.053 G | 0.06 G |
| linoleic acid | 7.194 G | 8.403 G |
| Total | 7.247 G | 8.463 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 (%) |
Hazelnut 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 hazelnut or granola contain more calories in 100 grams?Both hazelnut and granola are high in calories. Hazelnut has 30% more calories than granola - hazelnut has 646 calories in 100g and granola has 489 calories.
Does hazelnut or granola have more carbohydrates?
By weight, granola is high in carbohydrates and hazelnut has 70% fewer carbohydrates than granola - hazelnut has 17.6g of carbs for 100g and granola has 53.9g of carbohydrates.
Does hazelnut or granola contain more calcium?
Both hazelnut and granola are high in calcium. Hazelnut has 60% more calcium than granola - hazelnut has 123mg of calcium in 100 grams and granola has 76mg of calcium.
Does hazelnut or granola contain more iron?
Both hazelnut and granola are high in iron. Hazelnut has 10% more iron than granola - hazelnut has 4.4mg of iron in 100 grams and granola has 4mg of iron.
Does hazelnut or granola contain more potassium?
Both hazelnut and granola are high in potassium. Hazelnut has 40% more potassium than granola - hazelnut has 755mg of potassium in 100 grams and granola has 539mg of potassium.