Peanut Butter vs Granola: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Granola is generally healthier
Granola comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (471 vs 588), more fiber (8.6g vs 6g), less sodium (5mg vs 459mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Granola
471 kcal
More Protein
Peanut Butter
25g
More Fiber
Granola
8.6g
Less Sugar
Peanut Butter
9.4g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Peanut Butter | Granola | Difference |
|---|---|---|---|
| Calories | 588kcal | 471kcal✓ | +117.0kcal |
| Protein | 25g✓ | 9.4g | +15.6g |
| Carbohydrates | 20g✓ | 68g | -48.0g |
| Fat | 50g | 18g✓ | +32.0g |
| Fiber | 6g | 8.6g✓ | -2.6g |
| Sugar | 9.4g✓ | 33g | -23.6g |
| Sodium | 459mg | 5mg✓ | +454.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Peanut Butter
Granola
Diet Compatibility
Peanut Butter
Granola
When to Choose Peanut Butter
- ✓Higher in protein (25g vs 9.4g)
- ✓Lower in carbs (20g vs 68g)
- ✓Less sugar (9.4g vs 33g)
Common Uses
When to Choose Granola
- ✓Lower in calories (471 vs 588)
- ✓More fiber (8.6g vs 6g)
- ✓Lower sodium (5mg vs 459mg)
Common Uses
Peanut Butter vs Granola: Nutritional Analysis
Peanut Butter is more calorie-dense at 588 calories per 100g compared to 471 for Granola, a difference of 117 calories. On the protein front, Peanut Butter delivers more with 25g per 100g versus 9.4g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Peanut Butter and Granola tell different nutritional stories. Peanut Butter provides 20g of carbohydrates, 50g of fat, and 6g of fiber per 100g, while Granola contains 68g carbs, 18g fat, and 8.6g fiber. The higher fiber content in Granola supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Peanut Butter contains 9.4g while Granola has 33g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Granola is the lower-calorie choice at 471 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Peanut Butter provides more protein (25g/100g), supporting muscle repair and growth.
- For sustained energy: Granola offers more fiber (8.6g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Peanut Butter or Granola?
Peanut Butter has more calories with 588 kcal per 100g, compared to Granola with 471 kcal. That's a difference of 117 calories per 100g serving.
Is Peanut Butter healthier than Granola?
Based on our nutritional analysis, Granola is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Granola has 471 calories, 9.4g protein, and 8.6g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Peanut Butter and Granola?
Peanut Butter has more protein with 25g per 100g, compared to Granola with 9.4g. Peanut Butter provides 15.6g more protein per 100g serving.
Which is better for weight loss, Peanut Butter or Granola?
For weight loss, Granola is the better choice with only 471 calories per 100g compared to 588 calories in Peanut Butter. Granola also offers 8.6g of fiber per 100g, which helps you feel fuller longer.
Does Peanut Butter or Granola have fewer carbs?
Peanut Butter has fewer carbs with 20g per 100g, compared to Granola with 68g. If you're following a low-carb diet, Peanut Butter is the better option with 48.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.