Granola vs. Chicken Breast
Nutrition comparison of Granola and Cooked Chicken Breast
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 breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and chicken breast:
- Both chicken breast and granola are high in calories, potassium and protein.
- Chicken breast has 74% less saturated fat than granola.
- Chicken breast has signficantly less sugar than granola.
- Granola has more thiamin, riboflavin and folate, however, chicken breast contains more niacin and Vitamin B12.
- 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 Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both chicken breast and granola are high in calories. Granola has 196% more calories than chicken breast - chicken breast has 165 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is much lighter in protein, much heavier in carbs and much heavier in fat compared to chicken breast per calorie. Granola has a macronutrient ratio of 11:44:45 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Chicken Breast | |
|---|---|---|
| Protein | 11% | 79% |
| Carbohydrates | 44% | ~ |
| Fat | 45% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and chicken breast has less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Granola is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - granola has 8.9g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both chicken breast and granola are high in protein. Chicken breast has 127% more protein than granola - chicken breast has 31g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Chicken breast has 74% less saturated fat than granola - chicken breast has 1g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and chicken breast are low in trans fat - granola has 0.02g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
Granola has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than chicken breast - granola has 1.2mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast and granola contain similar amounts of Vitamin A - chicken breast has 6ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than granola - chicken breast has 5iu 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 40 times more Vitamin E than chicken breast - chicken breast has 0.27mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Chicken breast and granola contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin and folate, however, chicken breast contains more niacin and Vitamin B12. Both granola and chicken breast contain significant amounts of pantothenic acid and Vitamin B6.
| Granola | Chicken Breast | |
|---|---|---|
| Thiamin | 0.548 MG | 0.07 MG |
| Riboflavin | 0.354 MG | 0.114 MG |
| Niacin | 2.739 MG | 13.712 MG |
| Pantothenic acid | 0.752 MG | 0.965 MG |
| Vitamin B6 | 0.37 MG | 0.6 MG |
| Folate | 84 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 407% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 280% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both chicken breast and granola are high in potassium. Granola has 111% more potassium than chicken breast - chicken breast has 256mg 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 breast per 100 grams, however, chicken breast contains more dha than granola per 100 grams. Both granola and chicken breast contain small amounts of EPA.
| Granola | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.03 G |
| EPA | 0.002 G | 0.01 G |
| DHA | ~ | 0.02 G |
| DPA | ~ | 0.01 G |
| Total | 0.613 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than chicken breast per 100 grams.
| Granola | Chicken Breast | |
|---|---|---|
| other omega 6 | ~ | 0.06 G |
| linoleic acid | 7.194 G | 0.59 G |
| Total | 7.194 G | 0.65 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Granola g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast or granola contain more calories in 100 grams?Both chicken breast and granola are high in calories. Granola has 200% more calories than chicken breast - chicken breast has 165 calories in 100g and granola has 489 calories.
Is chicken breast or granola better for protein?
Both chicken breast and granola are high in protein. Chicken breast has 130% more protein than granola - chicken breast has 31g of protein per 100 grams and granola has 13.7g of protein.
Does granola or chicken breast have more carbohydrates?
By weight, granola is high in carbohydrates and chicken breast has fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and chicken breast has no carbs..
Does chicken breast or granola contain more calcium?
Granola is a rich source of calcium and it has 410% more calcium than chicken breast - chicken breast has 15mg of calcium in 100 grams and granola has 76mg of calcium.
Does chicken breast or granola contain more iron?
Granola is an abundant source of iron and it has 280% more iron than chicken breast - chicken breast has 1mg of iron in 100 grams and granola has 4mg of iron.
Does chicken breast or granola contain more potassium?
Both chicken breast and granola are high in potassium. Granola has 110% more potassium than chicken breast - chicken breast has 256mg of potassium in 100 grams and granola has 539mg of potassium.