Granola vs. White Chocolate
Nutrition comparison of Granola and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and white chocolate:
- Both white chocolate and granola are high in calcium, calories, carbohydrates and potassium.
- Granola has more thiamin, niacin, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12.
- Granola is an excellent source of Vitamin E, dietary fiber, iron and protein.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and granola are high in calories. White chocolate has a little more calories (10%) than granola by weight - white chocolate has 539 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is heavier in protein, lighter in fat and similar to white chocolate for carbs. Granola has a macronutrient ratio of 11:44:45 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | White Chocolate | |
|---|---|---|
| Protein | 11% | 4% |
| Carbohydrates | 44% | 43% |
| Fat | 45% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
Both white chocolate and granola are high in carbohydrates. White chocolate has a little more carbohydrates (10%) than granola by weight - white chocolate has 59.2g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Granola is an excellent source of dietary fiber and it has 43 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
White chocolate is high in sugar and granola has 66% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 133% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
White chocolate is high in saturated fat and granola has 80% less saturated fat than white chocolate - white chocolate has 19.4g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and white chocolate are low in trans fat - granola has 0.02g of trans fat per 100 grams and white chocolate does not contain significant amounts.
cholesterol
Granola has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and granola contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
White chocolate and granola contain similar amounts of Vitamin A - white chocolate has 9ug 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 10 times more Vitamin E than white chocolate - white chocolate has 0.96mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
White chocolate and granola contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, niacin, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12. Both granola and white chocolate contain significant amounts of riboflavin and pantothenic acid.
| Granola | White Chocolate | |
|---|---|---|
| Thiamin | 0.548 MG | 0.063 MG |
| Riboflavin | 0.354 MG | 0.282 MG |
| Niacin | 2.739 MG | 0.745 MG |
| Pantothenic acid | 0.752 MG | 0.608 MG |
| Vitamin B6 | 0.37 MG | 0.056 MG |
| Folate | 84 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both white chocolate and granola are high in calcium. White chocolate has 162% more calcium than granola - white chocolate has 199mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 15 times more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both white chocolate and granola are high in potassium. Granola has 88% more potassium than white chocolate - white chocolate has 286mg of potassium per 100 grams and granola has 539mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than white chocolate per 100 grams.
| Granola | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.103 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than white chocolate per 100 grams.
| Granola | White Chocolate | |
|---|---|---|
| other omega 6 | 0.053 G | 0.004 G |
| linoleic acid | 7.194 G | 0.91 G |
| Total | 7.247 G | 0.914 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 Chocolate (Candies, white chocolate) .
Granola g
()
|
Daily Values (%) |
White Chocolate 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 % |
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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 white chocolate or granola contain more calories in 100 grams?Both white chocolate and granola are high in calories. White chocolate has a little more calories ( 10%) than granola by weight - white chocolate has 539 calories in 100g and granola has 489 calories.
Does white chocolate or granola have more carbohydrates?
By weight, both white chocolate and granola are high in carbohydrates. white chocolate has a little more carbohydrates ( 10%) than granola by weight - white chocolate has 59.2g of carbs for 100g and granola has 53.9g of carbohydrates.
Does white chocolate or granola contain more calcium?
Both white chocolate and granola are high in calcium. White chocolate has 160% more calcium than granola - white chocolate has 199mg of calcium in 100 grams and granola has 76mg of calcium.
Does white chocolate or granola contain more iron?
Granola is an abundant source of iron and it has 15 times more iron than white chocolate - white chocolate has 0.24mg of iron in 100 grams and granola has 4mg of iron.
Does white chocolate or granola contain more potassium?
Both white chocolate and granola are high in potassium. Granola has 90% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and granola has 539mg of potassium.