Granola vs. Cheddar Cheese
Nutrition comparison of Granola and Cheddar Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
cheddar cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and cheddar cheese:
- Both granola and cheddar cheese are high in calcium, calories and protein.
- Cheddar cheese has more beta-carotene than granola, however, granola contains more lutein + zeaxanthin than cheddar cheese.
- Cheddar cheese has signficantly less sugar than granola.
- Cheddar cheese is an excellent source of Vitamin A.
- Granola has more thiamin, niacin, Vitamin B6 and folate, however, cheddar cheese contains more Vitamin B12.
- Granola is an excellent source of Vitamin E, dietary fiber, iron and potassium.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Cheddar Cheese (Cheese, cheddar) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and cheddar cheese are high in calories. Granola has 21% more calories than cheddar cheese - granola has 489 calories per 100 grams and cheddar cheese has 403 calories.
For macronutrient ratios, granola is lighter in protein, much heavier in carbs and much lighter in fat compared to cheddar cheese per calorie. Granola has a macronutrient ratio of 11:44:45 and for cheddar cheese, 23:3:74 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Cheddar Cheese | |
|---|---|---|
| Protein | 11% | 23% |
| Carbohydrates | 44% | 3% |
| Fat | 45% | 74% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and cheddar cheese has 94% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and cheddar cheese has 3.4g of carbohydrates.
dietary fiber
Granola is an excellent source of dietary fiber and it has more dietary fiber than cheddar cheese - granola has 8.9g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and cheddar cheese has 0.48g of sugar.
Protein
protein
Both granola and cheddar cheese are high in protein. Cheddar cheese has 67% more protein than granola - granola has 13.7g of protein per 100 grams and cheddar cheese has 22.9g of protein.
Fat
saturated fat
Cheddar cheese is high in saturated fat and granola has 79% less saturated fat than cheddar cheese - granola has 4g of saturated fat per 100 grams and cheddar cheese has 18.9g of saturated fat.
trans fat
Both granola and cheddar cheese are low in trans fat - granola has 0.02g of trans fat per 100 grams and cheddar cheese does not contain significant amounts.
cholesterol
Granola has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than cheddar cheese - granola has 1.2mg of Vitamin C per 100 grams and cheddar cheese does not contain significant amounts.
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has 336 times more Vitamin A than granola - granola has 1ug of Vitamin A per 100 grams and cheddar cheese has 337ug of Vitamin A.
Vitamin D
Cheddar cheese has more Vitamin D than granola - cheddar cheese has 24iu 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 14 times more Vitamin E than cheddar cheese - granola has 11.1mg of Vitamin E per 100 grams and cheddar cheese has 0.71mg of Vitamin E.
Vitamin K
Granola and cheddar cheese contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and cheddar cheese has 2.4ug of Vitamin K.
The B Vitamins
Granola has more thiamin, niacin, Vitamin B6 and folate, however, cheddar cheese contains more Vitamin B12. Both granola and cheddar cheese contain significant amounts of riboflavin and pantothenic acid.
| Granola | Cheddar Cheese | |
|---|---|---|
| Thiamin | 0.548 MG | 0.029 MG |
| Riboflavin | 0.354 MG | 0.428 MG |
| Niacin | 2.739 MG | 0.059 MG |
| Pantothenic acid | 0.752 MG | 0.41 MG |
| Vitamin B6 | 0.37 MG | 0.066 MG |
| Folate | 84 UG | 27 UG |
| Vitamin B12 | ~ | 1.1 UG |
Minerals
calcium
Both granola and cheddar cheese are high in calcium. Cheddar cheese has 834% more calcium than granola - granola has 76mg of calcium per 100 grams and cheddar cheese has 710mg of calcium.
iron
Granola is an excellent source of iron and it has 27 times more iron than cheddar cheese - granola has 4mg of iron per 100 grams and cheddar cheese has 0.14mg of iron.
potassium
Granola is an excellent source of potassium and it has 609% more potassium than cheddar cheese - granola has 539mg of potassium per 100 grams and cheddar cheese has 76mg 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, cheddar cheese has more beta-carotene than granola per 100 grams, however, granola contains more lutein + zeaxanthin than cheddar cheese per 100 grams.
| Granola | Cheddar Cheese | |
|---|---|---|
| beta-carotene | 11 UG | 85 UG |
| lutein + zeaxanthin | 137 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than cheddar cheese per 100 grams, however, cheddar cheese contains more dpa than granola per 100 grams. Both granola and cheddar cheese contain small amounts of EPA.
| Granola | Cheddar Cheese | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.114 G |
| EPA | 0.002 G | 0.01 G |
| DHA | ~ | 0.001 G |
| DPA | ~ | 0.017 G |
| Total | 0.613 G | 0.142 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than cheddar cheese per 100 grams.
| Granola | Cheddar Cheese | |
|---|---|---|
| other omega 6 | ~ | 0.036 G |
| linoleic acid | 7.194 G | 1.171 G |
| Total | 7.194 G | 1.207 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.
Note: The specific food items compared are: Granola (Cereals ready-to-eat, granola, homemade) and Cheddar Cheese (Cheese, cheddar) .
Granola g
()
|
Daily Values (%) |
Cheddar Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 cheddar cheese contain more calories in 100 grams?Both granola and cheddar cheese are high in calories. Granola has 20% more calories than cheddar cheese - granola has 489 calories in 100g and cheddar cheese has 403 calories.
Does granola or cheddar cheese have more carbohydrates?
By weight, granola is high in carbohydrates and cheddar cheese has 90% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and cheddar cheese has 3.4g of carbohydrates.
Does granola or cheddar cheese contain more calcium?
Both granola and cheddar cheese are high in calcium. Cheddar cheese has 830% more calcium than granola - granola has 76mg of calcium in 100 grams and cheddar cheese has 710mg of calcium.
Does granola or cheddar cheese contain more iron?
Granola is an abundant source of iron and it has 27 times more iron than cheddar cheese - granola has 4mg of iron in 100 grams and cheddar cheese has 0.14mg of iron.
Does granola or cheddar cheese contain more potassium?
Granola is a rich source of potassium and it has 610% more potassium than cheddar cheese - granola has 539mg of potassium in 100 grams and cheddar cheese has 76mg of potassium.