Granola vs. Feta Cheese
Nutrition comparison of Granola and Feta Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
feta cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and feta cheese:
- Both granola and feta cheese are high in calcium, calories and protein.
- Feta cheese has signficantly less sugar than granola.
- Feta cheese is a great source of Vitamin A.
- Granola has more thiamin, niacin and folate, however, feta cheese contains more riboflavin 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 Feta Cheese (Cheese, feta) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and feta cheese are high in calories. Granola has 85% more calories than feta cheese - granola has 489 calories per 100 grams and feta cheese has 265 calories.
For macronutrient ratios, granola is lighter in protein, much heavier in carbs and much lighter in fat compared to feta cheese per calorie. Granola has a macronutrient ratio of 11:44:45 and for feta cheese, 21:6:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Feta Cheese | |
|---|---|---|
| Protein | 11% | 21% |
| Carbohydrates | 44% | 6% |
| Fat | 45% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and feta cheese has 93% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and feta cheese has 3.9g of carbohydrates.
dietary fiber
Granola is an excellent source of dietary fiber and it has more dietary fiber than feta cheese - granola has 8.9g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both granola and feta cheese are high in protein. Granola is very similar to granola for protein - granola has 13.7g of protein per 100 grams and feta cheese has 14.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and granola has 70% less saturated fat than feta cheese - granola has 4g of saturated fat per 100 grams and feta cheese has 13.3g of saturated fat.
trans fat
Both granola and feta cheese are low in trans fat - granola has 0.02g of trans fat per 100 grams and feta cheese does not contain significant amounts.
cholesterol
Granola has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than feta cheese - granola has 1.2mg of Vitamin C per 100 grams and feta cheese does not contain significant amounts.
Vitamin A
Feta cheese is a great source of Vitamin A and it has 124 times more Vitamin A than granola - granola has 1ug of Vitamin A per 100 grams and feta cheese has 125ug of Vitamin A.
Vitamin D
Feta cheese has more Vitamin D than granola - feta cheese has 16iu 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 60 times more Vitamin E than feta cheese - granola has 11.1mg of Vitamin E per 100 grams and feta cheese has 0.18mg of Vitamin E.
Vitamin K
Granola and feta cheese contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and feta cheese has 1.8ug of Vitamin K.
The B Vitamins
Granola has more thiamin, niacin and folate, however, feta cheese contains more riboflavin and Vitamin B12. Both granola and feta cheese contain significant amounts of pantothenic acid and Vitamin B6.
| Granola | Feta Cheese | |
|---|---|---|
| Thiamin | 0.548 MG | 0.154 MG |
| Riboflavin | 0.354 MG | 0.844 MG |
| Niacin | 2.739 MG | 0.991 MG |
| Pantothenic acid | 0.752 MG | 0.967 MG |
| Vitamin B6 | 0.37 MG | 0.424 MG |
| Folate | 84 UG | 32 UG |
| Vitamin B12 | ~ | 1.69 UG |
Minerals
calcium
Both granola and feta cheese are high in calcium. Feta cheese has 549% more calcium than granola - granola has 76mg of calcium per 100 grams and feta cheese has 493mg of calcium.
iron
Granola is an excellent source of iron and it has 508% more iron than feta cheese - granola has 4mg of iron per 100 grams and feta cheese has 0.65mg of iron.
potassium
Granola is an excellent source of potassium and it has 769% more potassium than feta cheese - granola has 539mg of potassium per 100 grams and feta cheese has 62mg 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 feta cheese contain small amounts of beta-carotene.
| Granola | Feta Cheese | |
|---|---|---|
| beta-carotene | 11 UG | 3 UG |
| lutein + zeaxanthin | 137 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than feta cheese per 100 grams.
| Granola | Feta Cheese | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.265 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.265 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than feta cheese per 100 grams.
| Granola | Feta Cheese | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.326 G |
| Total | 7.247 G | 0.326 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 Feta Cheese (Cheese, feta) .
Granola g
()
|
Daily Values (%) |
Feta Cheese 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% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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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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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| 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 granola or feta cheese contain more calories in 100 grams?Both granola and feta cheese are high in calories. Granola has 90% more calories than feta cheese - granola has 489 calories in 100g and feta cheese has 265 calories.
Does granola or feta cheese have more carbohydrates?
By weight, granola is high in carbohydrates and feta cheese has 90% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and feta cheese has 3.9g of carbohydrates.
Does granola or feta cheese contain more calcium?
Both granola and feta cheese are high in calcium. Feta cheese has 550% more calcium than granola - granola has 76mg of calcium in 100 grams and feta cheese has 493mg of calcium.
Does granola or feta cheese contain more iron?
Granola is an abundant source of iron and it has 510% more iron than feta cheese - granola has 4mg of iron in 100 grams and feta cheese has 0.65mg of iron.
Does granola or feta cheese contain more potassium?
Granola is a rich source of potassium and it has 770% more potassium than feta cheese - granola has 539mg of potassium in 100 grams and feta cheese has 62mg of potassium.