Granola vs. Egg Noodles
Nutrition comparison of Granola and Cooked Egg Noodles
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
cooked
egg noodles
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and egg noodles:
- Both egg noodles and granola are high in calories.
- Egg noodle has signficantly less saturated fat than granola.
- Egg noodle has signficantly less sugar than granola.
- Granola has more riboflavin, pantothenic acid and Vitamin B6, however, egg noodle contains more Vitamin B12.
- Granola is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Egg Noodles (Noodles, egg, cooked, enriched, with added salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg noodles and granola are high in calories. Granola has 254% more calories than egg noodle - egg noodle has 138 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 egg noodles for protein. Granola has a macronutrient ratio of 11:44:45 and for egg noodles, 13:73:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Egg Noodles | |
|---|---|---|
| Protein | 11% | 13% |
| Carbohydrates | 44% | 73% |
| Fat | 45% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and egg noodle has 53% less carbohydrates than granola - egg noodle has 25.2g 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 642% more dietary fiber than egg noodle - egg noodle has 1.2g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Egg noodle has signficantly less sugar than granola - egg noodle has 0.4g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 201% more protein than egg noodle - egg noodle has 4.5g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Egg noodle has signficantly less saturated fat than granola - egg noodle has 0.42g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both egg noodles and granola are low in trans fat - egg noodle has 0.03g of trans fat per 100 grams and granola has 0.02g of trans fat.
cholesterol
Granola has less cholesterol than egg noodle - egg noodle has 29mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than egg noodle - granola has 1.2mg of Vitamin C per 100 grams and egg noodle does not contain significant amounts.
Vitamin A
Egg noodles and granola contain similar amounts of Vitamin A - egg noodle has 6ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has 64 times more Vitamin E than egg noodle - egg noodle has 0.17mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Granola has more Vitamin K than egg noodle - granola has 5.3ug of Vitamin K per 100 grams and egg noodle does not contain significant amounts.
The B Vitamins
Granola has more riboflavin, pantothenic acid and Vitamin B6, however, egg noodle contains more Vitamin B12. Both granola and egg noodles contain significant amounts of thiamin, niacin and folate.
| Granola | Egg Noodles | |
|---|---|---|
| Thiamin | 0.548 MG | 0.289 MG |
| Riboflavin | 0.354 MG | 0.136 MG |
| Niacin | 2.739 MG | 2.077 MG |
| Pantothenic acid | 0.752 MG | 0.263 MG |
| Vitamin B6 | 0.37 MG | 0.046 MG |
| Folate | 84 UG | 84 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 533% more calcium than egg noodle - egg noodle has 12mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 169% more iron than egg noodle - egg noodle has 1.5mg of iron per 100 grams and granola has 4mg of iron.
potassium
Granola is an excellent source of potassium and it has 13 times more potassium than egg noodle - egg noodle has 38mg of potassium per 100 grams and granola has 539mg 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, both granola and egg noodles contain small amounts of beta-carotene.
| Granola | Egg Noodles | |
|---|---|---|
| beta-carotene | 11 UG | 1 UG |
| lutein + zeaxanthin | 137 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than egg noodle per 100 grams.
| Granola | Egg Noodles | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.028 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.028 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than egg noodle per 100 grams.
| Granola | Egg Noodles | |
|---|---|---|
| other omega 6 | ~ | 0.001 G |
| linoleic acid | 7.194 G | 0.522 G |
| Total | 7.194 G | 0.523 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 Egg Noodles (Noodles, egg, cooked, enriched, with added salt) .
Granola g
()
|
Daily Values (%) |
Cooked Egg Noodles g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
|
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg noodles or granola contain more calories in 100 grams?Both egg noodles and granola are high in calories. Granola has 250% more calories than egg noodle - egg noodle has 138 calories in 100g and granola has 489 calories.
Does egg noodles or granola have more carbohydrates?
By weight, granola is high in carbohydrates and egg noodle has 50% fewer carbohydrates than granola - egg noodle has 25.2g of carbs for 100g and granola has 53.9g of carbohydrates.
Does egg noodles or granola contain more calcium?
Granola is a rich source of calcium and it has 530% more calcium than egg noodle - egg noodle has 12mg of calcium in 100 grams and granola has 76mg of calcium.
Does egg noodles or granola contain more iron?
Granola is an abundant source of iron and it has 170% more iron than egg noodle - egg noodle has 1.5mg of iron in 100 grams and granola has 4mg of iron.
Does egg noodles or granola contain more potassium?
Granola is a rich source of potassium and it has 13 times more potassium than egg noodle - egg noodle has 38mg of potassium in 100 grams and granola has 539mg of potassium.