Trail mix vs Granola
Two dense, dry snacks, both calorie-rich. Trail mix (nuts, seeds, dried fruit) carries more fat and protein; granola is more carb- and sugar-heavy from the oats and syrup. Trail mix for the nuts’ fats and protein, granola for a sweeter, crunchier mix — a small handful of either goes a long way.
Trail mix and Granola, per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Trail mix · per 100 g | Granola · per 100 g | |
|---|---|---|
| Calories | 462 | 489 |
| Protein | 13.8 g | 13.7 g |
| Fat | 29.4 g | 24.3 g |
| Carbs | 44.9 g | 53.9 g |
| Fiber | no data | 8.9 g |
| Sugars | no data | 19.8 g |
| Sodium | 229 mg | 26 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 78 mg | 76 mg |
| Folate | 71 µg | 84 µg |
| Iron | 3.1 mg | 4 mg |
| Magnesium | 158 mg | 168 mg |
| Niacin | 4.7 mg | 2.7 mg |
| Phosphorus | 345 mg | 431 mg |
| Potassium | 685 mg | 539 mg |
| Riboflavin | 0.2 mg | 0.4 mg |
| Thiamin | 0.5 mg | 0.5 mg |
| Vitamin A | 1 µg | 1 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin B6 | 0.3 mg | 0.4 mg |
| Vitamin C | 1.4 mg | 1.2 mg |
| Vitamin D | no data | 0 µg |
| Vitamin E | no data | 11.1 mg |
| Vitamin K | no data | 5.3 µg |
| Zinc | 3.2 mg | 4.2 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Trail mix or Granola better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.