Granola vs. White Beans
Nutrition comparison of Granola and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and white beans:
- Both granola and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Granola has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Granola is an excellent source of Vitamin E and protein.
- White bean has signficantly less saturated fat than granola.
- White bean has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and white beans are high in calories. Granola has 329% more calories than white bean - granola has 489 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, granola is lighter in protein, much lighter in carbs and much heavier in fat compared to white beans per calorie. Granola has a macronutrient ratio of 11:44:45 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | White Beans | |
|---|---|---|
| Protein | 11% | 25% |
| Carbohydrates | 44% | 73% |
| Fat | 45% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and white bean has 61% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both granola and white beans are high in dietary fiber. Granola has 85% more dietary fiber than white bean - granola has 8.9g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 88% more protein than white bean - granola has 13.7g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
White bean has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
trans fat
Both granola and white beans are low in trans fat - granola has 0.02g of trans fat per 100 grams and white bean does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than white bean - granola has 1.2mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Granola and white beans contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 13 times more Vitamin E than white bean - granola has 11.1mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Granola and white beans contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both granola and white beans contain significant amounts of folate.
| Granola | White Beans | |
|---|---|---|
| Thiamin | 0.548 MG | 0.096 MG |
| Riboflavin | 0.354 MG | 0.037 MG |
| Niacin | 2.739 MG | 0.113 MG |
| Pantothenic acid | 0.752 MG | 0.185 MG |
| Vitamin B6 | 0.37 MG | 0.075 MG |
| Folate | 84 UG | 65 UG |
Minerals
calcium
Both granola and white beans are high in calcium. Granola has a little more calcium (4%) than white bean by weight - granola has 76mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both granola and white beans are high in iron. Granola has 32% more iron than white bean - granola has 4mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both granola and white beans are high in potassium. Granola has 19% more potassium than white bean - granola has 539mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than white bean per 100 grams.
| Granola | White Beans | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.056 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than white bean per 100 grams.
| Granola | White Beans | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.067 G |
| Total | 7.247 G | 0.067 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.
Note: The specific food items compared are: Granola (Cereals ready-to-eat, granola, homemade) and White Beans (Beans, white, mature seeds, canned) .
Granola g
()
|
Daily Values (%) |
White Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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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 % |
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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% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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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 | |||
FAQ
Does granola or white beans contain more calories in 100 grams?Both granola and white beans are high in calories. Granola has 330% more calories than white bean - granola has 489 calories in 100g and white bean has 114 calories.
Does granola or white beans have more carbohydrates?
By weight, granola is high in carbohydrates and white bean has 60% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does granola or white beans contain more calcium?
Both granola and white beans are high in calcium. Granola has a little more calcium ( 0%) than white bean by weight - granola has 76mg of calcium in 100 grams and white bean has 73mg of calcium.
Does granola or white beans contain more iron?
Both granola and white beans are high in iron. Granola has 30% more iron than white bean - granola has 4mg of iron in 100 grams and white bean has 3mg of iron.
Does granola or white beans contain more potassium?
Both granola and white beans are high in potassium. Granola has 20% more potassium than white bean - granola has 539mg of potassium in 100 grams and white bean has 454mg of potassium.