Beef vs. Granola
Nutrition comparison of Cooked Beef and Granola
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
granola
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and granola:
- Both beef and granola are high in calories, iron, potassium and protein.
- Beef has signficantly less sugar than granola.
- Granola has 49.7 times less trans fat than beef.
- Granola has more thiamin and folate, however, beef contains more Vitamin B12.
- Granola is an excellent source of Vitamin E, calcium and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Granola (Cereals ready-to-eat, granola, homemade) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and granola are high in calories. Granola has 77% more calories than beef - beef has 277 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and heavier in fat compared to granola per calorie. Beef has a macronutrient ratio of 38:0:62 and for granola, 11:44:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Granola | |
|---|---|---|
| Protein | 38% | 11% |
| Carbohydrates | ~ | 44% |
| Fat | 62% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and beef has less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Granola is an excellent source of dietary fiber and it has more dietary fiber than beef - granola has 8.9g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and granola are high in protein. Beef has 86% more protein than granola - beef has 25.4g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Beef is high in saturated fat and granola has 46% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Granola has 49.7 times less trans fat than beef - beef has 1.2g of trans fat per 100 grams and granola has 0.02g of trans fat.
cholesterol
Granola has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than beef - granola has 1.2mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and granola contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin D
Beef and granola contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and granola does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 91 times more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Beef and granola contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin and folate, however, beef contains more Vitamin B12. Both beef and granola contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Beef | Granola | |
|---|---|---|
| Thiamin | 0.051 MG | 0.548 MG |
| Riboflavin | 0.176 MG | 0.354 MG |
| Niacin | 4.537 MG | 2.739 MG |
| Pantothenic acid | 0.658 MG | 0.752 MG |
| Vitamin B6 | 0.336 MG | 0.37 MG |
| Folate | 11 UG | 84 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Granola is an excellent source of calcium and it has 117% more calcium than beef - beef has 35mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both beef and granola are high in iron. Granola has 76% more iron than beef - beef has 2.3mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both beef and granola are high in potassium. Granola has 96% more potassium than beef - beef has 275mg of potassium per 100 grams and granola has 539mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than beef per 100 grams.
| Beef | Granola | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.611 G |
| EPA | ~ | 0.002 G |
| Total | 0.056 G | 0.613 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than beef per 100 grams.
| Beef | Granola | |
|---|---|---|
| other omega 6 | 0.013 G | 0.053 G |
| linoleic acid | 0.39 G | 7.194 G |
| Total | 0.403 G | 7.247 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.
Cooked Beef g
()
|
Daily Values (%) |
Granola 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 beef or granola contain more calories in 100 grams?Both beef and granola are high in calories. Granola has 80% more calories than beef - beef has 277 calories in 100g and granola has 489 calories.
Is beef or granola better for protein?
Both beef and granola are high in protein. Beef has 90% more protein than granola - beef has 25.4g of protein per 100 grams and granola has 13.7g of protein.
Does granola or beef have more carbohydrates?
By weight, granola is high in carbohydrates and beef has fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and beef has no carbs..
Does beef or granola contain more calcium?
Granola is a rich source of calcium and it has 120% more calcium than beef - beef has 35mg of calcium in 100 grams and granola has 76mg of calcium.
Does beef or granola contain more iron?
Both beef and granola are high in iron. Granola has 80% more iron than beef - beef has 2.3mg of iron in 100 grams and granola has 4mg of iron.
Does beef or granola contain more potassium?
Both beef and granola are high in potassium. Granola has 100% more potassium than beef - beef has 275mg of potassium in 100 grams and granola has 539mg of potassium.