Granola vs. Chicken
Nutrition comparison of Granola and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and chicken:
- Both chicken and granola are high in calories, potassium and protein.
- Chicken has signficantly less sugar than granola.
- Granola has more thiamin and folate, however, chicken contains more niacin and Vitamin B12.
- Granola has signficantly less cholesterol than chicken.
- Granola is an excellent source of Vitamin E, calcium, dietary fiber and iron.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken and granola are high in calories. Granola has 159% more calories than chicken - chicken has 189 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken per calorie. Granola has a macronutrient ratio of 11:44:45 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Chicken | |
|---|---|---|
| Protein | 11% | 49% |
| Carbohydrates | 44% | ~ |
| Fat | 45% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and chicken has less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Granola is an excellent source of dietary fiber and it has more dietary fiber than chicken - granola has 8.9g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both chicken and granola are high in protein. Chicken has 70% more protein than granola - chicken has 23.3g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Chicken and granola contain similar amounts of saturated fat - chicken has 3.1g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both chicken and granola are low in trans fat - chicken has 0.09g of trans fat per 100 grams and granola has 0.02g of trans fat.
cholesterol
Granola has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than chicken - granola has 1.2mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Granola and chicken contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 27 times more Vitamin E than chicken - chicken has 0.39mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Chicken and granola contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin and folate, however, chicken contains more niacin and Vitamin B12. Both granola and chicken contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Granola | Chicken | |
|---|---|---|
| Thiamin | 0.548 MG | 0.121 MG |
| Riboflavin | 0.354 MG | 0.302 MG |
| Niacin | 2.739 MG | 7.107 MG |
| Pantothenic acid | 0.752 MG | 1.327 MG |
| Vitamin B6 | 0.37 MG | 0.538 MG |
| Folate | 84 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 850% more calcium than chicken - chicken has 8mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 325% more iron than chicken - chicken has 0.93mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both chicken and granola are high in potassium. Chicken has 26% more potassium than granola - chicken has 677mg 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 chicken per 100 grams, however, chicken contains more dha and dpa than granola per 100 grams. Both granola and chicken contain small amounts of EPA.
| Granola | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.1 G |
| EPA | 0.002 G | 0.008 G |
| DHA | ~ | 0.031 G |
| DPA | ~ | 0.016 G |
| Total | 0.613 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than chicken per 100 grams.
| Granola | Chicken | |
|---|---|---|
| other omega 6 | ~ | 0.02 G |
| linoleic acid | 7.194 G | 1.818 G |
| Total | 7.194 G | 1.838 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 (%) |
Cooked Chicken g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
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 % |
|
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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
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 % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 chicken or granola contain more calories in 100 grams?Both chicken and granola are high in calories. Granola has 160% more calories than chicken - chicken has 189 calories in 100g and granola has 489 calories.
Is chicken or granola better for protein?
Both chicken and granola are high in protein. Chicken has 70% more protein than granola - chicken has 23.3g of protein per 100 grams and granola has 13.7g of protein.
Does granola or chicken have more carbohydrates?
By weight, granola is high in carbohydrates and chicken has fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and chicken has no carbs..
Does chicken or granola contain more calcium?
Granola is a rich source of calcium and it has 850% more calcium than chicken - chicken has 8mg of calcium in 100 grams and granola has 76mg of calcium.
Does chicken or granola contain more iron?
Granola is an abundant source of iron and it has 330% more iron than chicken - chicken has 0.93mg of iron in 100 grams and granola has 4mg of iron.
Does chicken or granola contain more potassium?
Both chicken and granola are high in potassium. Chicken has 30% more potassium than granola - chicken has 677mg of potassium in 100 grams and granola has 539mg of potassium.