Granola vs. Peanuts
Nutrition comparison of Granola and Peanuts
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 calcium, calories, dietary fiber, potassium and protein.
- Granola has more thiamin, however, peanut contains more niacin.
- Granola is an excellent source of Vitamin E and iron.
- Peanut has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
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 | ~ | ~ |
carbohydrates
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.
dietary fiber
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.
sugar
Peanut has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
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.
Fat
saturated fat
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.
trans 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.
Vitamins
Vitamin C
Granola has more Vitamin C than peanut - granola has 1.2mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
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.
Vitamin E
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.
Vitamin K
Granola has more Vitamin K than peanut - granola has 5.3ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
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 |
Minerals
calcium
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.
iron
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.
potassium
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.
Omega-3 and Omega-6
omega 3s
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 |
omega 6s
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 |
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 (%) |
Peanuts 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 % |
|
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 peanuts contain more calories in 100 grams?Both granola and peanuts are high in calories. Peanut has 20% more calories than granola - granola has 489 calories in 100g and peanut has 587 calories.
Does granola or peanuts have more carbohydrates?
By weight, granola is high in carbohydrates and peanut has 60% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does granola or peanuts contain more calcium?
Both granola and peanuts are high in calcium. Granola has 30% more calcium than peanut - granola has 76mg of calcium in 100 grams and peanut has 58mg of calcium.
Does granola or peanuts contain more iron?
Granola is an abundant source of iron and it has 150% more iron than peanut - granola has 4mg of iron in 100 grams and peanut has 1.6mg of iron.
Does granola or peanuts contain more potassium?
Both granola and peanuts are high in potassium. Peanut has 20% more potassium than granola - granola has 539mg of potassium in 100 grams and peanut has 634mg of potassium.