Granola vs. Goat Cheese
Nutrition comparison of Granola and Goat Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
goat cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and goat cheese:
- Both granola and goat cheese are high in calcium, calories and protein.
- Goat cheese has more beta-carotene than granola, however, granola contains more lutein + zeaxanthin than goat cheese.
- Goat cheese has signficantly less sugar than granola.
- Goat cheese is an excellent source of Vitamin A.
- Granola has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, goat cheese contains more 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 Goat Cheese (Cheese, goat, semisoft type) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and goat cheese are high in calories. Granola has 34% more calories than goat cheese - granola has 489 calories per 100 grams and goat cheese has 364 calories.
For macronutrient ratios, granola is lighter in protein, much heavier in carbs and much lighter in fat compared to goat cheese per calorie. Granola has a macronutrient ratio of 11:44:45 and for goat cheese, 24:0:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Goat Cheese | |
|---|---|---|
| Protein | 11% | 24% |
| Carbohydrates | 44% | ~ |
| Fat | 45% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and goat cheese has 100% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and goat cheese has 0.12g of carbohydrates.
dietary fiber
Granola is an excellent source of dietary fiber and it has more dietary fiber than goat cheese - granola has 8.9g of dietary fiber per 100 grams and goat cheese does not contain significant amounts.
sugar
Goat cheese has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and goat cheese has 0.12g of sugar.
Protein
protein
Both granola and goat cheese are high in protein. Goat cheese has 58% more protein than granola - granola has 13.7g of protein per 100 grams and goat cheese has 21.6g of protein.
Fat
saturated fat
Goat cheese is high in saturated fat and granola has 81% less saturated fat than goat cheese - granola has 4g of saturated fat per 100 grams and goat cheese has 20.6g of saturated fat.
trans fat
Both granola and goat cheese are low in trans fat - granola has 0.02g of trans fat per 100 grams and goat cheese does not contain significant amounts.
cholesterol
Granola has less cholesterol than goat cheese - goat cheese has 79mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than goat cheese - granola has 1.2mg of Vitamin C per 100 grams and goat cheese does not contain significant amounts.
Vitamin A
Goat cheese is an excellent source of Vitamin A and it has 406 times more Vitamin A than granola - granola has 1ug of Vitamin A per 100 grams and goat cheese has 407ug of Vitamin A.
Vitamin D
Goat cheese has more Vitamin D than granola - goat cheese has 22iu 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 41 times more Vitamin E than goat cheese - granola has 11.1mg of Vitamin E per 100 grams and goat cheese has 0.26mg of Vitamin E.
Vitamin K
Granola and goat cheese contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and goat cheese has 2.5ug of Vitamin K.
The B Vitamins
Granola has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, goat cheese contains more Vitamin B12. Both granola and goat cheese contain significant amounts of riboflavin.
| Granola | Goat Cheese | |
|---|---|---|
| Thiamin | 0.548 MG | 0.072 MG |
| Riboflavin | 0.354 MG | 0.676 MG |
| Niacin | 2.739 MG | 1.148 MG |
| Pantothenic acid | 0.752 MG | 0.19 MG |
| Vitamin B6 | 0.37 MG | 0.06 MG |
| Folate | 84 UG | 2 UG |
| Vitamin B12 | ~ | 0.22 UG |
Minerals
calcium
Both granola and goat cheese are high in calcium. Goat cheese has 292% more calcium than granola - granola has 76mg of calcium per 100 grams and goat cheese has 298mg of calcium.
iron
Granola is an excellent source of iron and it has 144% more iron than goat cheese - granola has 4mg of iron per 100 grams and goat cheese has 1.6mg of iron.
potassium
Granola is an excellent source of potassium and it has 241% more potassium than goat cheese - granola has 539mg of potassium per 100 grams and goat cheese has 158mg 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, goat cheese has more beta-carotene than granola per 100 grams, however, granola contains more lutein + zeaxanthin than goat cheese per 100 grams.
| Granola | Goat Cheese | |
|---|---|---|
| beta-carotene | 11 UG | 77 UG |
| lutein + zeaxanthin | 137 UG | ~ |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than goat cheese per 100 grams.
| Granola | Goat Cheese | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.709 G |
| Total | 7.247 G | 0.709 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 Goat Cheese (Cheese, goat, semisoft type) .
Granola g
()
|
Daily Values (%) |
Goat Cheese g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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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 % |
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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% |
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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% |
|
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% |
|
UG % | |
| MG % |
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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 goat cheese contain more calories in 100 grams?Both granola and goat cheese are high in calories. Granola has 30% more calories than goat cheese - granola has 489 calories in 100g and goat cheese has 364 calories.
Does granola or goat cheese have more carbohydrates?
By weight, granola is high in carbohydrates and goat cheese has 100% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and goat cheese has 0.12g of carbohydrates.
Does granola or goat cheese contain more calcium?
Both granola and goat cheese are high in calcium. Goat cheese has 290% more calcium than granola - granola has 76mg of calcium in 100 grams and goat cheese has 298mg of calcium.
Does granola or goat cheese contain more iron?
Granola is an abundant source of iron and it has 140% more iron than goat cheese - granola has 4mg of iron in 100 grams and goat cheese has 1.6mg of iron.
Does granola or goat cheese contain more potassium?
Granola is a rich source of potassium and it has 240% more potassium than goat cheese - granola has 539mg of potassium in 100 grams and goat cheese has 158mg of potassium.