Granola vs. Egg
Nutrition comparison of Granola and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and egg:
- Both egg and granola are high in calcium, calories and protein.
- Egg has signficantly less sugar than granola.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Granola has more thiamin, niacin and Vitamin B6, however, egg contains more pantothenic acid and 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 Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and granola are high in calories. Granola has 242% more calories than egg - egg has 143 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 egg per calorie. Granola has a macronutrient ratio of 11:44:45 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Egg | |
|---|---|---|
| Protein | 11% | 36% |
| Carbohydrates | 44% | 2% |
| Fat | 45% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and egg has 99% less carbohydrates than granola - egg has 0.72g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Granola is an excellent source of dietary fiber and it has more dietary fiber than egg - granola has 8.9g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has signficantly less sugar than granola - egg has 0.37g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both egg and granola are high in protein. Egg is very similar to egg for protein - egg has 12.6g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Egg and granola contain similar amounts of saturated fat - egg has 3.1g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both egg and granola are low in trans fat - egg has 0.04g of trans fat per 100 grams and granola has 0.02g of trans fat.
cholesterol
Egg is high in cholesterol and granola has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than egg - granola has 1.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 159 times more Vitamin A than granola - egg has 160ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than granola - egg has 82iu 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 957% more Vitamin E than egg - egg has 1.1mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Egg and granola contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, niacin and Vitamin B6, however, egg contains more pantothenic acid and Vitamin B12. Both granola and egg contain significant amounts of riboflavin and folate.
| Granola | Egg | |
|---|---|---|
| Thiamin | 0.548 MG | 0.04 MG |
| Riboflavin | 0.354 MG | 0.457 MG |
| Niacin | 2.739 MG | 0.075 MG |
| Pantothenic acid | 0.752 MG | 1.533 MG |
| Vitamin B6 | 0.37 MG | 0.17 MG |
| Folate | 84 UG | 47 UG |
| Vitamin B12 | ~ | 0.89 UG |
Minerals
calcium
Both egg and granola are high in calcium. Granola has 36% more calcium than egg - egg has 56mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 126% more iron than egg - egg has 1.8mg of iron per 100 grams and granola has 4mg of iron.
potassium
Granola is an excellent source of potassium and it has 291% more potassium than egg - egg has 138mg of potassium per 100 grams and granola has 539mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than granola per 100 grams.
| Granola | Egg | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.048 G |
| EPA | 0.002 G | ~ |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.613 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than egg per 100 grams.
| Granola | Egg | |
|---|---|---|
| other omega 6 | ~ | 0.022 G |
| linoleic acid | 7.194 G | 1.555 G |
| Total | 7.194 G | 1.577 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 (%) |
Egg g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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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% |
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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 % |
|
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 egg or granola contain more calories in 100 grams?Both egg and granola are high in calories. Granola has 240% more calories than egg - egg has 143 calories in 100g and granola has 489 calories.
Is egg or granola better for protein?
Both egg and granola are high in protein. Egg is very similar to egg for protein - egg has 12.6g of protein per 100 grams and granola has 13.7g of protein.
Does egg or granola have more carbohydrates?
By weight, granola is high in carbohydrates and egg has 100% fewer carbohydrates than granola - egg has 0.72g of carbs for 100g and granola has 53.9g of carbohydrates.
Does egg or granola contain more calcium?
Both egg and granola are high in calcium. Granola has 40% more calcium than egg - egg has 56mg of calcium in 100 grams and granola has 76mg of calcium.
Does egg or granola contain more iron?
Granola is an abundant source of iron and it has 130% more iron than egg - egg has 1.8mg of iron in 100 grams and granola has 4mg of iron.
Does egg or granola contain more potassium?
Granola is a rich source of potassium and it has 290% more potassium than egg - egg has 138mg of potassium in 100 grams and granola has 539mg of potassium.