Granola vs. Egg Yolk
Nutrition comparison of Granola and Egg Yolk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
egg yolk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and egg yolk:
- Both granola and egg yolk are high in calcium, calories, iron and protein.
- Egg yolk has signficantly less sugar than granola.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
- Granola has more thiamin and niacin, however, egg yolk contains more pantothenic acid and Vitamin B12.
- Granola is an excellent source of Vitamin E, dietary fiber and potassium.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and egg yolk are high in calories. Granola has 52% more calories than egg yolk - granola has 489 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, granola is lighter in protein, much heavier in carbs and much lighter in fat compared to egg yolk per calorie. Granola has a macronutrient ratio of 11:44:45 and for egg yolk, 20:5:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Egg Yolk | |
|---|---|---|
| Protein | 11% | 20% |
| Carbohydrates | 44% | 5% |
| Fat | 45% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and egg yolk has 93% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Granola is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - granola has 8.9g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both granola and egg yolk are high in protein. Egg yolk has 16% more protein than granola - granola has 13.7g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and granola has 59% less saturated fat than egg yolk - granola has 4g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
trans fat
Both granola and egg yolk are low in trans fat - granola has 0.02g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and granola has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than egg yolk - granola has 1.2mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 380 times more Vitamin A than granola - granola has 1ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than granola - egg yolk has 218iu 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 330% more Vitamin E than egg yolk - granola has 11.1mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Granola and egg yolk contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Granola has more thiamin and niacin, however, egg yolk contains more pantothenic acid and Vitamin B12. Both granola and egg yolk contain significant amounts of riboflavin, Vitamin B6 and folate.
| Granola | Egg Yolk | |
|---|---|---|
| Thiamin | 0.548 MG | 0.176 MG |
| Riboflavin | 0.354 MG | 0.528 MG |
| Niacin | 2.739 MG | 0.024 MG |
| Pantothenic acid | 0.752 MG | 2.99 MG |
| Vitamin B6 | 0.37 MG | 0.35 MG |
| Folate | 84 UG | 146 UG |
| Vitamin B12 | ~ | 1.95 UG |
Minerals
calcium
Both granola and egg yolk are high in calcium. Egg yolk has 70% more calcium than granola - granola has 76mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both granola and egg yolk are high in iron. Granola has 45% more iron than egg yolk - granola has 4mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Granola is an excellent source of potassium and it has 394% more potassium than egg yolk - granola has 539mg of potassium per 100 grams and egg yolk has 109mg 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,
| Granola | Egg Yolk | |
|---|---|---|
| beta-carotene | 11 UG | 88 UG |
| lutein + zeaxanthin | 137 UG | 1094 UG |
| alpha-carotene | ~ | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than egg yolk per 100 grams, however, egg yolk contains more epa and dha than granola per 100 grams.
| Granola | Egg Yolk | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.103 G |
| EPA | 0.002 G | 0.011 G |
| DHA | ~ | 0.114 G |
| Total | 0.613 G | 0.228 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than egg yolk per 100 grams.
| Granola | Egg Yolk | |
|---|---|---|
| other omega 6 | ~ | 0.438 G |
| linoleic acid | 7.194 G | 3.538 G |
| Total | 7.194 G | 3.976 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 Yolk 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 granola or egg yolk contain more calories in 100 grams?Both granola and egg yolk are high in calories. Granola has 50% more calories than egg yolk - granola has 489 calories in 100g and egg yolk has 322 calories.
Does granola or egg yolk have more carbohydrates?
By weight, granola is high in carbohydrates and egg yolk has 90% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does granola or egg yolk contain more calcium?
Both granola and egg yolk are high in calcium. Egg yolk has 70% more calcium than granola - granola has 76mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does granola or egg yolk contain more iron?
Both granola and egg yolk are high in iron. Granola has 50% more iron than egg yolk - granola has 4mg of iron in 100 grams and egg yolk has 2.7mg of iron.
Does granola or egg yolk contain more potassium?
Granola is a rich source of potassium and it has 390% more potassium than egg yolk - granola has 539mg of potassium in 100 grams and egg yolk has 109mg of potassium.