Granola vs. Walnut
Nutrition comparison of Granola and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and walnut:
- Both walnut and granola are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Granola has more riboflavin and niacin.
- Granola is an excellent source of Vitamin E.
- Walnut has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and granola are high in calories. Walnut has 34% more calories than granola - walnut has 654 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 walnut for protein. Granola has a macronutrient ratio of 11:44:45 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Walnut | |
|---|---|---|
| Protein | 11% | 9% |
| Carbohydrates | 44% | 8% |
| Fat | 45% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and walnut has 75% less carbohydrates than granola - walnut has 13.7g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both walnut and granola are high in dietary fiber. Granola has 33% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Walnut has signficantly less sugar than granola - walnut has 2.6g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both walnut and granola are high in protein. Walnut has 11% more protein than granola - walnut has 15.2g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Walnut is high in saturated fat and granola has 35% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and walnut are low in trans fat - granola has 0.02g of trans fat per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut and granola contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Walnut and granola contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has 14 times more Vitamin E than walnut - walnut has 0.7mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Walnut and granola contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more riboflavin and niacin. Both granola and walnut contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Granola | Walnut | |
|---|---|---|
| Thiamin | 0.548 MG | 0.341 MG |
| Riboflavin | 0.354 MG | 0.15 MG |
| Niacin | 2.739 MG | 1.125 MG |
| Pantothenic acid | 0.752 MG | 0.57 MG |
| Vitamin B6 | 0.37 MG | 0.537 MG |
| Folate | 84 UG | 98 UG |
Minerals
calcium
Both walnut and granola are high in calcium. Walnut has 29% more calcium than granola - walnut has 98mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both walnut and granola are high in iron. Granola has 36% more iron than walnut - walnut has 2.9mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both walnut and granola are high in potassium. Granola has 22% more potassium than walnut - walnut has 441mg 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, both granola and walnut contain small amounts of beta-carotene.
| Granola | Walnut | |
|---|---|---|
| beta-carotene | 11 UG | 12 UG |
| lutein + zeaxanthin | 137 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than granola per 100 grams.
| Granola | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 9.08 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than granola per 100 grams.
| Granola | Walnut | |
|---|---|---|
| other omega 6 | 0.053 G | 0.063 G |
| linoleic acid | 7.194 G | 38.093 G |
| Total | 7.247 G | 38.156 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 (%) |
Walnut 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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 walnut or granola contain more calories in 100 grams?Both walnut and granola are high in calories. Walnut has 30% more calories than granola - walnut has 654 calories in 100g and granola has 489 calories.
Does walnut or granola have more carbohydrates?
By weight, granola is high in carbohydrates and walnut has 80% fewer carbohydrates than granola - walnut has 13.7g of carbs for 100g and granola has 53.9g of carbohydrates.
Does walnut or granola contain more calcium?
Both walnut and granola are high in calcium. Walnut has 30% more calcium than granola - walnut has 98mg of calcium in 100 grams and granola has 76mg of calcium.
Does walnut or granola contain more iron?
Both walnut and granola are high in iron. Granola has 40% more iron than walnut - walnut has 2.9mg of iron in 100 grams and granola has 4mg of iron.
Does walnut or granola contain more potassium?
Both walnut and granola are high in potassium. Granola has 20% more potassium than walnut - walnut has 441mg of potassium in 100 grams and granola has 539mg of potassium.