Granola vs. Garlic
Nutrition comparison of Granola and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and garlic:
- Both garlic and granola are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Garlic has signficantly less saturated fat than granola.
- Garlic has signficantly less sugar than granola.
- Garlic is an excellent source of Vitamin C.
- Granola has more thiamin, riboflavin, niacin and folate, however, garlic contains more Vitamin B6.
- Granola is an excellent source of Vitamin E, iron and protein.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and granola are high in calories. Granola has 228% more calories than garlic - garlic has 149 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is lighter in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Granola has a macronutrient ratio of 11:44:45 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Garlic | |
|---|---|---|
| Protein | 11% | 16% |
| Carbohydrates | 44% | 82% |
| Fat | 45% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and granola are high in carbohydrates. Granola has 63% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both garlic and granola are high in dietary fiber. Granola has 324% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Garlic has signficantly less sugar than granola - garlic has 1g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 115% more protein than garlic - garlic has 6.4g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Garlic has signficantly less saturated fat than granola - garlic has 0.09g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and garlic are low in trans fat - granola has 0.02g of trans fat per 100 grams and garlic does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 25 times more Vitamin C than granola - garlic has 31.2mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Granola and garlic contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 137 times more Vitamin E than garlic - garlic has 0.08mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Garlic and granola contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, niacin and folate, however, garlic contains more Vitamin B6. Both granola and garlic contain significant amounts of pantothenic acid.
| Granola | Garlic | |
|---|---|---|
| Thiamin | 0.548 MG | 0.2 MG |
| Riboflavin | 0.354 MG | 0.11 MG |
| Niacin | 2.739 MG | 0.7 MG |
| Pantothenic acid | 0.752 MG | 0.596 MG |
| Vitamin B6 | 0.37 MG | 1.235 MG |
| Folate | 84 UG | 3 UG |
Minerals
calcium
Both garlic and granola are high in calcium. Garlic has 138% more calcium than granola - garlic has 181mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 132% more iron than garlic - garlic has 1.7mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both garlic and granola are high in potassium. Granola has 34% more potassium than garlic - garlic has 401mg 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 garlic contain small amounts of beta-carotene.
| Granola | Garlic | |
|---|---|---|
| beta-carotene | 11 UG | 5 UG |
| lutein + zeaxanthin | 137 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Granola | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.02 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than garlic per 100 grams.
| Granola | Garlic | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.229 G |
| Total | 7.247 G | 0.229 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 (%) |
Garlic 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 garlic or granola contain more calories in 100 grams?Both garlic and granola are high in calories. Granola has 230% more calories than garlic - garlic has 149 calories in 100g and granola has 489 calories.
Does garlic or granola have more carbohydrates?
By weight, both garlic and granola are high in carbohydrates. granola has 60% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and granola has 53.9g of carbohydrates.
Does garlic or granola contain more calcium?
Both garlic and granola are high in calcium. Garlic has 140% more calcium than granola - garlic has 181mg of calcium in 100 grams and granola has 76mg of calcium.
Does garlic or granola contain more iron?
Granola is an abundant source of iron and it has 130% more iron than garlic - garlic has 1.7mg of iron in 100 grams and granola has 4mg of iron.
Does garlic or granola contain more potassium?
Both garlic and granola are high in potassium. Granola has 30% more potassium than garlic - garlic has 401mg of potassium in 100 grams and granola has 539mg of potassium.