Granola vs. Cornmeal
Nutrition comparison of Granola and Cornmeal
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
cornmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and cornmeal:
- Both cornmeal and granola are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cornmeal has 74% less saturated fat than granola.
- Cornmeal has signficantly less sugar than granola.
- Granola has more riboflavin 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 Cornmeal (Cornmeal, yellow (Navajo)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cornmeal and granola are high in calories. Granola has 27% more calories than cornmeal - cornmeal has 384 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 cornmeal for protein. Granola has a macronutrient ratio of 11:44:45 and for cornmeal, 10:76:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Cornmeal | |
|---|---|---|
| Protein | 11% | 10% |
| Carbohydrates | 44% | 76% |
| Fat | 45% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both cornmeal and granola are high in carbohydrates. Cornmeal has 35% more carbohydrates than granola - cornmeal has 72.9g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both cornmeal and granola are high in dietary fiber. Cornmeal has a little more dietary fiber (6%) than granola by weight - cornmeal has 9.4g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Cornmeal has signficantly less sugar than granola - cornmeal has 1.6g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both cornmeal and granola are high in protein. Granola has 39% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Cornmeal has 74% less saturated fat than granola - cornmeal has 1g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and cornmeal are low in trans fat - granola has 0.02g of trans fat per 100 grams and cornmeal does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than cornmeal - granola has 1.2mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.
Vitamin A
Granola and cornmeal contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 29 times more Vitamin E than cornmeal - cornmeal has 0.37mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Cornmeal and granola contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more riboflavin and folate. Both granola and cornmeal contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.
| Granola | Cornmeal | |
|---|---|---|
| Thiamin | 0.548 MG | 0.3 MG |
| Riboflavin | 0.354 MG | 0.093 MG |
| Niacin | 2.739 MG | 2.47 MG |
| Pantothenic acid | 0.752 MG | 0.595 MG |
| Vitamin B6 | 0.37 MG | 0.59 MG |
| Folate | 84 UG | 34 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 11 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both cornmeal and granola are high in iron. Granola has 32% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both cornmeal and granola are high in potassium. Granola has 67% more potassium than cornmeal - cornmeal has 322mg 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 cornmeal per 100 grams.
| Granola | Cornmeal | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.06 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.06 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than cornmeal per 100 grams.
| Granola | Cornmeal | |
|---|---|---|
| other omega 6 | 0.053 G | 0.033 G |
| linoleic acid | 7.194 G | 2.292 G |
| Total | 7.247 G | 2.325 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 (%) |
Cornmeal 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 cornmeal or granola contain more calories in 100 grams?Both cornmeal and granola are high in calories. Granola has 30% more calories than cornmeal - cornmeal has 384 calories in 100g and granola has 489 calories.
Does cornmeal or granola have more carbohydrates?
By weight, both cornmeal and granola are high in carbohydrates. cornmeal has 40% more carbohydrates than granola - cornmeal has 72.9g of carbs for 100g and granola has 53.9g of carbohydrates.
Does cornmeal or granola contain more calcium?
Granola is a rich source of calcium and it has 11 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and granola has 76mg of calcium.
Does cornmeal or granola contain more iron?
Both cornmeal and granola are high in iron. Granola has 30% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and granola has 4mg of iron.
Does cornmeal or granola contain more potassium?
Both cornmeal and granola are high in potassium. Granola has 70% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and granola has 539mg of potassium.