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 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 | ~ | ~ |
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.
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.
Walnut has signficantly less sugar than granola - walnut has 2.6g of sugar per 100 grams and granola has 19.8g of sugar.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 |
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 Walnut .
Granola g
()
|
Daily Values (%) |
Walnut g
()
|
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
|
5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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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 % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||