Granola vs. Avocado
Nutrition comparison of Granola and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and avocado:
- Both granola and avocado are high in calories, dietary fiber and potassium.
- Avocado has signficantly less sugar than granola.
- Granola has more thiamin and riboflavin.
- Granola is an excellent source of Vitamin E, calcium, iron and protein.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and avocado are high in calories. Granola has 193% more calories than avocado - granola has 489 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, granola is heavier in protein, much heavier in carbs and much lighter in fat compared to avocado per calorie. Granola has a macronutrient ratio of 11:44:45 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Avocado | |
|---|---|---|
| Protein | 11% | 4% |
| Carbohydrates | 44% | 19% |
| Fat | 45% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and avocado has 84% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both granola and avocado are high in dietary fiber. Granola has 31% more dietary fiber than avocado - granola has 8.9g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 597% more protein than avocado - granola has 13.7g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Avocado has 46% less saturated fat than granola - granola has 4g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Both granola and avocado are low in trans fat - granola has 0.02g of trans fat per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has 633% more Vitamin C than granola - granola has 1.2mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Granola and avocado contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has 463% more Vitamin E than avocado - granola has 11.1mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Granola and avocado contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Granola has more thiamin and riboflavin. Both granola and avocado contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Granola | Avocado | |
|---|---|---|
| Thiamin | 0.548 MG | 0.075 MG |
| Riboflavin | 0.354 MG | 0.143 MG |
| Niacin | 2.739 MG | 1.912 MG |
| Pantothenic acid | 0.752 MG | 1.463 MG |
| Vitamin B6 | 0.37 MG | 0.287 MG |
| Folate | 84 UG | 89 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 485% more calcium than avocado - granola has 76mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Granola is an excellent source of iron and it has 548% more iron than avocado - granola has 4mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both granola and avocado are high in potassium. Granola has a little more potassium (6%) than avocado by weight - granola has 539mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both granola and avocado contain significant amounts of lutein + zeaxanthin.
| Granola | Avocado | |
|---|---|---|
| beta-carotene | 11 UG | 63 UG |
| lutein + zeaxanthin | 137 UG | 271 UG |
| alpha-carotene | ~ | 24 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Granola | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.125 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than avocado per 100 grams.
| Granola | Avocado | |
|---|---|---|
| other omega 6 | ~ | 0.015 G |
| linoleic acid | 7.194 G | 1.674 G |
| Total | 7.194 G | 1.689 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.
Granola g
()
|
Daily Values (%) |
Avocado g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 granola or avocado contain more calories in 100 grams?Both granola and avocado are high in calories. Granola has 190% more calories than avocado - granola has 489 calories in 100g and avocado has 167 calories.
Does granola or avocado have more carbohydrates?
By weight, granola is high in carbohydrates and avocado has 80% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does granola or avocado contain more calcium?
Granola is a rich source of calcium and it has 490% more calcium than avocado - granola has 76mg of calcium in 100 grams and avocado has 13mg of calcium.
Does granola or avocado contain more iron?
Granola is an abundant source of iron and it has 550% more iron than avocado - granola has 4mg of iron in 100 grams and avocado has 0.61mg of iron.
Does granola or avocado contain more potassium?
Both granola and avocado are high in potassium. Granola has a little more potassium ( 10%) than avocado by weight - granola has 539mg of potassium in 100 grams and avocado has 507mg of potassium.