Granola vs. Banana
Nutrition comparison of Granola and Banana
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
banana
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and banana:
- Both granola and banana are high in dietary fiber and potassium.
- Banana has more beta-carotene and alpha-carotene than granola, however, granola contains more lutein + zeaxanthin than banana.
- Banana has signficantly less saturated fat than granola.
- Granola has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- 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 Banana (Bananas, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and banana has 82% less calories than granola - granola has 489 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, granola is heavier in protein, much lighter in carbs and much heavier in fat compared to banana per calorie. Granola has a macronutrient ratio of 11:44:45 and for banana, 5:93:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Banana | |
|---|---|---|
| Protein | 11% | 5% |
| Carbohydrates | 44% | 93% |
| Fat | 45% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and banana has 58% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both granola and banana are high in dietary fiber. Granola has 242% more dietary fiber than banana - granola has 8.9g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Banana has 38% less sugar than granola - granola has 19.8g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 11 times more protein than banana - granola has 13.7g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Banana has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
trans fat
Both granola and banana are low in trans fat - granola has 0.02g of trans fat per 100 grams and banana does not contain significant amounts.
Vitamins
Vitamin C
Banana has 625% more Vitamin C than granola - granola has 1.2mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Granola and banana contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has 110 times more Vitamin E than banana - granola has 11.1mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Granola and banana contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both granola and banana contain significant amounts of Vitamin B6.
| Granola | Banana | |
|---|---|---|
| Thiamin | 0.548 MG | 0.031 MG |
| Riboflavin | 0.354 MG | 0.073 MG |
| Niacin | 2.739 MG | 0.665 MG |
| Pantothenic acid | 0.752 MG | 0.334 MG |
| Vitamin B6 | 0.37 MG | 0.367 MG |
| Folate | 84 UG | 20 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 14 times more calcium than banana - granola has 76mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Granola is an excellent source of iron and it has 14 times more iron than banana - granola has 4mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both granola and banana are high in potassium. Granola has 51% more potassium than banana - granola has 539mg of potassium per 100 grams and banana has 358mg 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, banana has more beta-carotene and alpha-carotene than granola per 100 grams, however, granola contains more lutein + zeaxanthin than banana per 100 grams.
| Granola | Banana | |
|---|---|---|
| beta-carotene | 11 UG | 26 UG |
| lutein + zeaxanthin | 137 UG | 22 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than banana per 100 grams.
| Granola | Banana | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.027 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than banana per 100 grams.
| Granola | Banana | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.046 G |
| Total | 7.247 G | 0.046 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 (%) |
Banana 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 banana contain more calories in 100 grams?Granola is high in calories and banana has 80% less calories than granola - granola has 489 calories in 100g and banana has 89 calories.
Does granola or banana have more carbohydrates?
By weight, granola is high in carbohydrates and banana has 60% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and banana has 22.8g of carbohydrates.
Does granola or banana contain more calcium?
Granola is a rich source of calcium and it has 14 times more calcium than banana - granola has 76mg of calcium in 100 grams and banana has 5mg of calcium.
Does granola or banana contain more iron?
Granola is an abundant source of iron and it has 14 times more iron than banana - granola has 4mg of iron in 100 grams and banana has 0.26mg of iron.
Does granola or banana contain more potassium?
Both granola and banana are high in potassium. Granola has 50% more potassium than banana - granola has 539mg of potassium in 100 grams and banana has 358mg of potassium.