How many calories are in one cup of granola?

Granola has 597 calories per cup or 489 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

How much protein is in one cup of granola?

An excellent source of protein, a single cup of Granola contains 33% of recommended daily values or 16.7 grams of protein. However, the protein in granola is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in granola?

Granola is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium, potassium, thiamin, riboflavin, Vitamin B6 and Vitamin E. It also contains significant amounts of niacin and folate.

Does granola contain omega 3 fatty acids?

Granola is a great source of healthy omega-3 fatty acids, containing a total of 0.75 grams for every cup. It contains significant amounts of alpha linoleic acid.

Does granola contain antioxidants?

Granola contains a number of healthy phytonutrients and antioxidants, specifically carotenoids beta-carotene and lutein + zeaxanthin.

Food with Nutrition Similar to Granola

Jump to:
Summary
Similar vegan

Granola source

Similar to Granola

A very nutrient dense cereal, granola is an excellent source of dietary fiber, protein, Vitamin E, calcium, iron, potassium and thiamin. It is also a good source of riboflavin and Vitamin B6. One cup of granola contains about 597 calories.

Several foods are similar nutritionally to granola, including hazelnut and pine nut. Other similar foods include graham crackers, oats and pistachio.

We compared the key nutrients in granola (riboflavin, Vitamin B6, dietary fiber, protein, Vitamin E, calcium, iron, potassium and thiamin) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

vegan: Hazelnut, Pine Nut, Almonds, Dijon Mustard, Chocolate Hazelnut Spread, Pecan, Lima Beans, Brazil Nut, Walnut, Mung Bean, Peanuts, Graham Crackers, Oats, Pistachio, , Whole Wheat Bread, White Beans, English Muffin, Cashews, Cornmeal

The details of the top 20 foods most nutritionally similar to granola are below.

vegan

There are quite a few vegan foods that offer similar nutritional benefits to granola. Hazelnut, pine nut, almonds, dijon mustard and chocolate hazelnut spread are all high in riboflavin, Vitamin B6, dietary fiber, protein, Vitamin E, calcium, iron, potassium and or thiamin.

Hazelnut

Similarity: > 95%

Hazelnut is high in many of the same nutrients as granola, including dietary fiber, protein, Vitamin E and calcium. Also, hazelnut contains more Vitamin C than granola.

For 100 grams of granola and hazelnut:

Granola (7/8 cup)		Hazelnut (3.5 ounces)
0.35	riboflavin (MG)	0.12
0.37	Vitamin B6 (MG)	0.62
8.9	dietary fiber (G)	9.4
14	protein (G)	15
11	Vitamin E (MG)	15
76	calcium (MG)	123
4	iron (MG)	4.4
539	potassium (MG)	755
0.55	thiamin (MG)	0.34

However, granola does contain more thiamin and riboflavin than hazelnut by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	646
20	sugar (G)	4.9
4	saturated fat (G)	4.5
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	3.8
1	Vitamin A (UG)	3
11	Vitamin E (MG)	15
2.7	niacin (MG)	2.1
0.75	pantothenic acid (MG)	0.92
0.37	Vitamin B6 (MG)	0.62
84	folate (UG)	88

0.974 | 0.974 | 7.63 Complete Comparison:
Hazelnut vs. Granola

Pine Nut

Similarity: > 95%

Pine nut is high in many of the same nutrients as granola, including dietary fiber, protein, Vitamin E and iron. Also, pine nut contains more Vitamin A and niacin than granola.

For 100 grams of granola and pine nut:

Granola (7/8 cup)		Pine Nut (3/4 cup)
0.35	riboflavin (MG)	0.23
0.37	Vitamin B6 (MG)	0.09
8.9	dietary fiber (G)	3.7
14	protein (G)	14
11	Vitamin E (MG)	9.3
76	calcium (MG)	16
4	iron (MG)	5.5
539	potassium (MG)	597
0.55	thiamin (MG)	0.36

However, granola does contain more calcium, riboflavin, pantothenic acid and Vitamin B6 than pine nut by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	673
20	sugar (G)	3.6
4	saturated fat (G)	4.9
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	0.8
1	Vitamin A (UG)	1
11	Vitamin E (MG)	9.3
2.7	niacin (MG)	4.4
0.75	pantothenic acid (MG)	0.31
0.37	Vitamin B6 (MG)	0.09
84	folate (UG)	34

0.962 | 0.962 | 8.15 Complete Comparison:
Pine Nut vs. Granola

Almonds

Similarity: > 90%

Almonds are high in many of the same nutrients as granola, including dietary fiber, protein, Vitamin E and calcium. Also, almonds contains more niacin than granola.

For 100 grams of granola and almonds:

Granola (7/8 cup)		Almonds (3/4 cup)
0.35	riboflavin (MG)	1.1
0.37	Vitamin B6 (MG)	0.14
8.9	dietary fiber (G)	13
14	protein (G)	21
11	Vitamin E (MG)	26
76	calcium (MG)	269
4	iron (MG)	3.7
539	potassium (MG)	733
0.55	thiamin (MG)	0.21

However, granola does contain more Vitamin C, thiamin, Vitamin B6 and folate than almonds by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	579
20	sugar (G)	4.4
4	saturated fat (G)	3.8
0.02	trans fat (G)	0.02
1.2	Vitamin C (MG)	0
1	Vitamin A (UG)	0
11	Vitamin E (MG)	26
2.7	niacin (MG)	3.6
0.75	pantothenic acid (MG)	0.47
0.37	Vitamin B6 (MG)	0.14
84	folate (UG)	44

0.938 | 0.938 | 8.65 Complete Comparison:
Almonds vs. Granola

Dijon Mustard

Similarity: > 90%

Dijon mustard is high in many of the same nutrients as granola, including dietary fiber, protein, calcium and iron. Also, dijon mustard contains more Vitamin C, niacin and folate than granola.

For 100 grams of granola and dijon mustard:

Granola (7/8 cup)		Dijon Mustard (50 tsps)
0.35	riboflavin (MG)	0.26
0.37	Vitamin B6 (MG)	0.4
8.9	dietary fiber (G)	12
14	protein (G)	26
11	Vitamin E (MG)	5.1
76	calcium (MG)	266
4	iron (MG)	9.2
539	potassium (MG)	738
0.55	thiamin (MG)	0.81

However, granola does contain more Vitamin E and riboflavin than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	508
20	sugar (G)	6.8
4	saturated fat (G)	2
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	7.1
1	Vitamin A (UG)	2
11	Vitamin E (MG)	5.1
2.7	niacin (MG)	4.7
0.75	pantothenic acid (MG)	0.81
0.37	Vitamin B6 (MG)	0.4
84	folate (UG)	162

0.936 | 0.936 | 10.48 Complete Comparison:
Dijon Mustard vs. Granola

Chocolate Hazelnut Spread

Similarity: > 90%

Chocolate hazelnut spread is high in many of the same nutrients as granola, including dietary fiber, calcium, iron and potassium. Also, chocolate hazelnut spread contains more Vitamin A and Vitamin B12 than granola.

For 100 grams of granola and chocolate hazelnut spread:

Granola (7/8 cup)		Chocolate Hazelnut Spread (2.75 servings)
0.35	riboflavin (MG)	0.17
0.37	Vitamin B6 (MG)	0.08
8.9	dietary fiber (G)	5.4
14	protein (G)	5.4
11	Vitamin E (MG)	5
76	calcium (MG)	108
4	iron (MG)	4.4
539	potassium (MG)	407
0.55	thiamin (MG)	0.09

However, granola does contain more protein, Vitamin C, Vitamin E, thiamin and riboflavin than chocolate hazelnut spread by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	539
20	sugar (G)	54
4	saturated fat (G)	28
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	0
1	Vitamin A (UG)	1
11	Vitamin E (MG)	5
2.7	niacin (MG)	0.43
0.75	pantothenic acid (MG)	0.36
0.37	Vitamin B6 (MG)	0.08
84	folate (UG)	14
0	Vitamin B12 (UG)	0.27

0.934 | 0.934 | 3.84 Complete Comparison:
Chocolate Hazelnut Spread vs. Granola

Pecan

Similarity: > 90%

Pecan is high in many of the same nutrients as granola, including dietary fiber, protein, calcium and iron.

For 100 grams of granola and pecan:

Granola (7/8 cup)		Pecan (7/8 cup)
0.35	riboflavin (MG)	0.13
0.37	Vitamin B6 (MG)	0.21
8.9	dietary fiber (G)	9.6
14	protein (G)	9.2
11	Vitamin E (MG)	1.4
76	calcium (MG)	70
4	iron (MG)	2.5
539	potassium (MG)	410
0.55	thiamin (MG)	0.66

However, granola does contain more Vitamin E, riboflavin, niacin and Vitamin B6 than pecan by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	691
20	sugar (G)	4
4	saturated fat (G)	6.2
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	1.1
1	Vitamin A (UG)	3
11	Vitamin E (MG)	1.4
2.7	niacin (MG)	1.2
0.75	pantothenic acid (MG)	0.86
0.37	Vitamin B6 (MG)	0.21
84	folate (UG)	22

0.913 | 0.913 | 6.12 Complete Comparison:
Pecan vs. Granola

Lima Beans

Similarity: > 90%

Lima beans are also high in dietary fiber, iron and potassium. Also, lima beans contains more Vitamin C than granola.

For 100 grams of granola and lima beans:

Granola (7/8 cup)		Lima Beans (5/8 cup)
0.35	riboflavin (MG)	0.1
0.37	Vitamin B6 (MG)	0.2
8.9	dietary fiber (G)	4.9
14	protein (G)	6.8
11	Vitamin E (MG)	0.32
76	calcium (MG)	34
4	iron (MG)	3.1
539	potassium (MG)	467
0.55	thiamin (MG)	0.22

A higher water content, lima beans is less nutritionally dense than granola. Granola does contain more protein, Vitamin E and calcium than lima beans by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	113
20	sugar (G)	1.5
4	saturated fat (G)	0.2
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	23
1	Vitamin A (UG)	10
11	Vitamin E (MG)	0.32
2.7	niacin (MG)	1.5
0.75	pantothenic acid (MG)	0.25
0.37	Vitamin B6 (MG)	0.2
84	folate (UG)	34

0.909 | 0.909 | 3.18 Complete Comparison:
Lima Beans vs. Granola

Brazil Nut

Similarity: > 90%

Brazil nut is high in many of the same nutrients as granola, including dietary fiber, protein, calcium and iron.

For 100 grams of granola and brazil nut:

Granola (7/8 cup)		Brazil Nut (3/4 cup)
0.35	riboflavin (MG)	0.04
0.37	Vitamin B6 (MG)	0.1
8.9	dietary fiber (G)	7.5
14	protein (G)	14
11	Vitamin E (MG)	5.7
76	calcium (MG)	160
4	iron (MG)	2.4
539	potassium (MG)	659
0.55	thiamin (MG)	0.62

However, granola does contain more Vitamin E, riboflavin, niacin and pantothenic acid than brazil nut by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	659
20	sugar (G)	2.3
4	saturated fat (G)	16
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	0.7
1	Vitamin A (UG)	0
11	Vitamin E (MG)	5.7
2.7	niacin (MG)	0.3
0.75	pantothenic acid (MG)	0.18
0.37	Vitamin B6 (MG)	0.1
84	folate (UG)	22

0.904 | 0.904 | 7.9 Complete Comparison:
Brazil Nut vs. Granola

Walnut

Similarity: > 90%

Walnut is high in many of the same nutrients as granola, including dietary fiber, protein, calcium and iron. Also, walnut contains more Vitamin A than granola.

For 100 grams of granola and walnut:

Granola (7/8 cup)		Walnut (7/8 cup)
0.35	riboflavin (MG)	0.15
0.37	Vitamin B6 (MG)	0.54
8.9	dietary fiber (G)	6.7
14	protein (G)	15
11	Vitamin E (MG)	0.7
76	calcium (MG)	98
4	iron (MG)	2.9
539	potassium (MG)	441
0.55	thiamin (MG)	0.34

However, granola does contain more Vitamin E, thiamin, riboflavin and niacin than walnut by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	654
20	sugar (G)	2.6
4	saturated fat (G)	6.1
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	1.3
1	Vitamin A (UG)	1
11	Vitamin E (MG)	0.7
2.7	niacin (MG)	1.1
0.75	pantothenic acid (MG)	0.57
0.37	Vitamin B6 (MG)	0.54
84	folate (UG)	98

0.904 | 0.904 | 6.28 Complete Comparison:
Walnut vs. Granola

Mung Bean

Similarity: > 90%

Mung bean is high in many of the same nutrients as granola, including dietary fiber, protein, calcium and iron. Also, mung bean contains more Vitamin C, pantothenic acid and folate than granola.

For 100 grams of granola and mung bean:

Granola (7/8 cup)		Mung Bean (1/2 cup)
0.35	riboflavin (MG)	0.23
0.37	Vitamin B6 (MG)	0.38
8.9	dietary fiber (G)	16
14	protein (G)	24
11	Vitamin E (MG)	0.51
76	calcium (MG)	132
4	iron (MG)	6.7
539	potassium (MG)	1246
0.55	thiamin (MG)	0.62

However, granola does contain more Vitamin E and riboflavin than mung bean by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	347
20	sugar (G)	6.6
4	saturated fat (G)	0.35
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	4.8
1	Vitamin A (UG)	6
11	Vitamin E (MG)	0.51
2.7	niacin (MG)	2.3
0.75	pantothenic acid (MG)	1.9
0.37	Vitamin B6 (MG)	0.38
84	folate (UG)	625

0.902 | 0.902 | 7.63 Complete Comparison:
Mung Bean vs. Granola

Peanuts

Similarity: > 90%

Peanuts are high in many of the same nutrients as granola, including dietary fiber, protein, calcium and potassium. Also, peanuts contains more niacin than granola.

For 100 grams of granola and peanuts:

Granola (7/8 cup)		Peanuts (5/8 cup)
0.35	riboflavin (MG)	0.2
0.37	Vitamin B6 (MG)	0.47
8.9	dietary fiber (G)	8.4
14	protein (G)	24
11	Vitamin E (MG)	4.9
76	calcium (MG)	58
4	iron (MG)	1.6
539	potassium (MG)	634
0.55	thiamin (MG)	0.15

However, granola does contain more Vitamin C, Vitamin E, iron and thiamin than peanuts by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	587
20	sugar (G)	4.9
4	saturated fat (G)	7.7
0.02	trans fat (G)	0.03
1.2	Vitamin C (MG)	0
1	Vitamin A (UG)	0
11	Vitamin E (MG)	4.9
2.7	niacin (MG)	14
0.75	pantothenic acid (MG)	1
0.37	Vitamin B6 (MG)	0.47
84	folate (UG)	97

0.902 | 0.902 | 7.45 Complete Comparison:
Peanuts vs. Granola

Graham Crackers

Similarity: > 90%

Graham crackers are also high in dietary fiber, calcium and iron. Also, graham crackers contains more niacin than granola.

For 100 grams of granola and graham crackers:

Granola (7/8 cup)		Graham Crackers (3.5 ounces)
0.35	riboflavin (MG)	0.32
0.37	Vitamin B6 (MG)	0.16
8.9	dietary fiber (G)	3.4
14	protein (G)	6.7
11	Vitamin E (MG)	1.5
76	calcium (MG)	77
4	iron (MG)	3.8
539	potassium (MG)	170
0.55	thiamin (MG)	0.27

However, granola does contain more protein, Vitamin C, Vitamin E and potassium than graham crackers by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	430
20	sugar (G)	25
4	saturated fat (G)	1.6
0.02	trans fat (G)	0.06
1.2	Vitamin C (MG)	0
1	Vitamin A (UG)	0
11	Vitamin E (MG)	1.5
2.7	niacin (MG)	4.4
0.75	pantothenic acid (MG)	0.42
0.37	Vitamin B6 (MG)	0.16
84	folate (UG)	91

0.9 | 0.9 | 4.05 Complete Comparison:
Graham Crackers vs. Granola

Oats

Similarity: > 90%

Oats are high in many of the same nutrients as granola, including dietary fiber, protein, calcium and iron. Also, oats contains more pantothenic acid than granola.

For 100 grams of granola and oats:

Granola (7/8 cup)		Oats (5/8 cup)
0.35	riboflavin (MG)	0.14
0.37	Vitamin B6 (MG)	0.12
8.9	dietary fiber (G)	11
14	protein (G)	17
11	Vitamin E (MG)	0
76	calcium (MG)	54
4	iron (MG)	4.7
539	potassium (MG)	429
0.55	thiamin (MG)	0.76

However, granola does contain more Vitamin C, Vitamin E and riboflavin than oats by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	389
20	sugar (G)	0
4	saturated fat (G)	1.2
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	0
1	Vitamin A (UG)	0
11	Vitamin E (MG)	0
2.7	niacin (MG)	0.96
0.75	pantothenic acid (MG)	1.3
0.37	Vitamin B6 (MG)	0.12
84	folate (UG)	56

0.899 | 0.899 | 6.04 Complete Comparison:
Oats vs. Granola

Pistachio

Similarity: > 90%

Pistachio is high in many of the same nutrients as granola, including dietary fiber, protein, calcium and iron.

For 100 grams of granola and pistachio:

Granola (7/8 cup)		Pistachio (7/8 cup)
0.35	riboflavin (MG)	0.23
0.37	Vitamin B6 (MG)	1.1
8.9	dietary fiber (G)	10
14	protein (G)	21
11	Vitamin E (MG)	2.2
76	calcium (MG)	107
4	iron (MG)	4
539	potassium (MG)	1007
0.55	thiamin (MG)	0.7

However, granola does contain more Vitamin E, riboflavin, niacin and folate than pistachio by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	572
20	sugar (G)	7.7
4	saturated fat (G)	5.6
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	3
1	Vitamin A (UG)	13
11	Vitamin E (MG)	2.2
2.7	niacin (MG)	1.4
0.75	pantothenic acid (MG)	0.51
0.37	Vitamin B6 (MG)	1.1
84	folate (UG)	51

0.897 | 0.897 | 7.29 Complete Comparison:
Pistachio vs. Granola

Similarity: 89%

is high in many of the same nutrients as granola, including dietary fiber, protein, iron and potassium. Also, contains more niacin than granola.

For 100 grams of granola and :

Granola (7/8 cup)		(5/8 cup)
0.35	riboflavin (MG)	0.2
0.37	Vitamin B6 (MG)	0.62
8.9	dietary fiber (G)	7.3
14	protein (G)	9.4
11	Vitamin E (MG)	0.49
76	calcium (MG)	7
4	iron (MG)	2.7
539	potassium (MG)	287
0.55	thiamin (MG)	0.39

A higher water content, is less nutritionally dense than granola. Granola does contain more Vitamin C, Vitamin E and calcium than by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	365
20	sugar (G)	0.64
4	saturated fat (G)	0.67
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	0
1	Vitamin A (UG)	11
11	Vitamin E (MG)	0.49
2.7	niacin (MG)	3.6
0.75	pantothenic acid (MG)	0.42
0.37	Vitamin B6 (MG)	0.62
84	folate (UG)	19

0.894 | 0.894 | 0 Complete Comparison:
vs. Granola

Whole Wheat Bread

Similarity: 89%

Whole wheat bread is high in many of the same nutrients as granola, including dietary fiber, protein, calcium and iron. Also, whole wheat bread contains more niacin than granola.

For 100 grams of granola and whole wheat bread:

Granola (7/8 cup)		Whole Wheat Bread (3.5 ounces)
0.35	riboflavin (MG)	0.13
0.37	Vitamin B6 (MG)	0.26
8.9	dietary fiber (G)	7.4
14	protein (G)	13
11	Vitamin E (MG)	0.37
76	calcium (MG)	103
4	iron (MG)	2.5
539	potassium (MG)	230
0.55	thiamin (MG)	0.28

However, granola does contain more Vitamin E, thiamin and riboflavin than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	265
20	sugar (G)	6.4
4	saturated fat (G)	0.87
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	0.1
1	Vitamin A (UG)	0
11	Vitamin E (MG)	0.37
2.7	niacin (MG)	4
0.75	pantothenic acid (MG)	0.34
0.37	Vitamin B6 (MG)	0.26
84	folate (UG)	75

0.892 | 0.892 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Granola

White Beans

Similarity: 89%

White beans are high in many of the same nutrients as granola, including dietary fiber, calcium, iron and potassium.

For 100 grams of granola and white beans:

Granola (7/8 cup)		White Beans (3/8 cup)
0.35	riboflavin (MG)	0.04
0.37	Vitamin B6 (MG)	0.08
8.9	dietary fiber (G)	4.8
14	protein (G)	7.3
11	Vitamin E (MG)	0.79
76	calcium (MG)	73
4	iron (MG)	3
539	potassium (MG)	454
0.55	thiamin (MG)	0.1

A higher water content, white beans is less nutritionally dense than granola. Granola does contain more protein, Vitamin C and Vitamin E than white beans by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	114
20	sugar (G)	0.29
4	saturated fat (G)	0.07
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	0
1	Vitamin A (UG)	0
11	Vitamin E (MG)	0.79
2.7	niacin (MG)	0.11
0.75	pantothenic acid (MG)	0.19
0.37	Vitamin B6 (MG)	0.08
84	folate (UG)	65

0.892 | 0.892 | 2.14 Complete Comparison:
White Beans vs. Granola

English Muffin

Similarity: 89%

English muffin is high in many of the same nutrients as granola, including dietary fiber, protein, calcium and iron.

For 100 grams of granola and english muffin:

Granola (7/8 cup)		English Muffin (3.5 ounces)
0.35	riboflavin (MG)	0.29
0.37	Vitamin B6 (MG)	0.09
8.9	dietary fiber (G)	4.6
14	protein (G)	8.7
11	Vitamin E (MG)	0.45
76	calcium (MG)	178
4	iron (MG)	2.9
539	potassium (MG)	186
0.55	thiamin (MG)	0.43

However, granola does contain more Vitamin C, Vitamin E and potassium than english muffin by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	223
20	sugar (G)	1.6
4	saturated fat (G)	0.29
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	0
1	Vitamin A (UG)	0
11	Vitamin E (MG)	0.45
2.7	niacin (MG)	3.4
0.75	pantothenic acid (MG)	0.44
0.37	Vitamin B6 (MG)	0.09
84	folate (UG)	64

0.888 | 0.888 | 3.84 Complete Comparison:
English Muffin vs. Granola

Cashews

Similarity: 89%

Cashews are high in many of the same nutrients as granola, including dietary fiber, protein, iron and potassium.

For 100 grams of granola and cashews:

Granola (7/8 cup)		Cashews (3.5 ounces)
0.35	riboflavin (MG)	0.06
0.37	Vitamin B6 (MG)	0.42
8.9	dietary fiber (G)	3.3
14	protein (G)	18
11	Vitamin E (MG)	0.9
76	calcium (MG)	37
4	iron (MG)	6.7
539	potassium (MG)	660
0.55	thiamin (MG)	0.42

However, granola does contain more Vitamin E, calcium, riboflavin and niacin than cashews by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	553
20	sugar (G)	5.9
4	saturated fat (G)	7.8
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	0.5
1	Vitamin A (UG)	0
11	Vitamin E (MG)	0.9
2.7	niacin (MG)	1.1
0.75	pantothenic acid (MG)	0.86
0.37	Vitamin B6 (MG)	0.42
84	folate (UG)	25

0.888 | 0.888 | 7.58 Complete Comparison:
Cashews vs. Granola

Cornmeal

Similarity: 89%

Cornmeal is high in many of the same nutrients as granola, including dietary fiber, protein, iron and potassium.

For 100 grams of granola and cornmeal:

Granola (7/8 cup)		Cornmeal (7/8 cup)
0.35	riboflavin (MG)	0.09
0.37	Vitamin B6 (MG)	0.59
8.9	dietary fiber (G)	9.4
14	protein (G)	9.9
11	Vitamin E (MG)	0.37
76	calcium (MG)	6
4	iron (MG)	3
539	potassium (MG)	322
0.55	thiamin (MG)	0.3

However, granola does contain more Vitamin C, Vitamin E and calcium than cornmeal by weight.

Here is a comparison of the rest of nutrients:

489	calories (KCAL)	384
20	sugar (G)	1.6
4	saturated fat (G)	1
0.02	trans fat (G)	0
1.2	Vitamin C (MG)	0
1	Vitamin A (UG)	0
11	Vitamin E (MG)	0.37
2.7	niacin (MG)	2.5
0.75	pantothenic acid (MG)	0.6
0.37	Vitamin B6 (MG)	0.59
84	folate (UG)	34

0.888 | 0.888 | 4.2 Complete Comparison:
Cornmeal vs. Granola

Other Nutritional Substitutes

Recent