Granola vs. Barley
Nutrition comparison of Granola and Barley
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
barley
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and barley:
- Both barley and granola are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Barley has signficantly less saturated fat than granola.
- Barley has signficantly less sugar than granola.
- Granola has more thiamin, riboflavin, pantothenic acid and folate.
- Granola is an excellent source of Vitamin E and calcium.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Barley (Barley, pearled, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both barley and granola are high in calories. Granola has 39% more calories than barley - barley has 352 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is much lighter in carbs, much heavier in fat and similar to barley for protein. Granola has a macronutrient ratio of 11:44:45 and for barley, 11:86:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Barley | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 44% | 86% |
| Fat | 45% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both barley and granola are high in carbohydrates. Barley has 44% more carbohydrates than granola - barley has 77.7g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both barley and granola are high in dietary fiber. Barley has 75% more dietary fiber than granola - barley has 15.6g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Barley has signficantly less sugar than granola - barley has 0.8g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both barley and granola are high in protein. Granola has 38% more protein than barley - barley has 9.9g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Barley has signficantly less saturated fat than granola - barley has 0.24g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and barley are low in trans fat - granola has 0.02g of trans fat per 100 grams and barley does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than barley - granola has 1.2mg of Vitamin C per 100 grams and barley does not contain significant amounts.
Vitamin A
Barley and granola contain similar amounts of Vitamin A - barley has 1ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has 554 times more Vitamin E than barley - barley has 0.02mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Barley and granola contain similar amounts of Vitamin K - barley has 2.2ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, pantothenic acid and folate. Both granola and barley contain significant amounts of niacin and Vitamin B6.
| Granola | Barley | |
|---|---|---|
| Thiamin | 0.548 MG | 0.191 MG |
| Riboflavin | 0.354 MG | 0.114 MG |
| Niacin | 2.739 MG | 4.604 MG |
| Pantothenic acid | 0.752 MG | 0.282 MG |
| Vitamin B6 | 0.37 MG | 0.26 MG |
| Folate | 84 UG | 23 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 162% more calcium than barley - barley has 29mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both barley and granola are high in iron. Granola has 58% more iron than barley - barley has 2.5mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both barley and granola are high in potassium. Granola has 93% more potassium than barley - barley has 280mg of potassium per 100 grams and granola has 539mg 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 barley contain significant amounts of lutein + zeaxanthin.
| Granola | Barley | |
|---|---|---|
| beta-carotene | 11 UG | 13 UG |
| lutein + zeaxanthin | 137 UG | 160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than barley per 100 grams.
| Granola | Barley | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.055 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.055 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than barley per 100 grams.
| Granola | Barley | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.505 G |
| Total | 7.247 G | 0.505 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 (%) |
Barley 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 barley or granola contain more calories in 100 grams?Both barley and granola are high in calories. Granola has 40% more calories than barley - barley has 352 calories in 100g and granola has 489 calories.
Does barley or granola have more carbohydrates?
By weight, both barley and granola are high in carbohydrates. barley has 40% more carbohydrates than granola - barley has 77.7g of carbs for 100g and granola has 53.9g of carbohydrates.
Does barley or granola contain more calcium?
Granola is a rich source of calcium and it has 160% more calcium than barley - barley has 29mg of calcium in 100 grams and granola has 76mg of calcium.
Does barley or granola contain more iron?
Both barley and granola are high in iron. Granola has 60% more iron than barley - barley has 2.5mg of iron in 100 grams and granola has 4mg of iron.
Does barley or granola contain more potassium?
Both barley and granola are high in potassium. Granola has 90% more potassium than barley - barley has 280mg of potassium in 100 grams and granola has 539mg of potassium.