Granola vs. Greek Yogurt
Nutrition comparison of Granola and Greek Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and greek yogurt:
- Both greek yogurt and granola are high in calcium and protein.
- Granola has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
- Granola is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Greek yogurt has 69% less saturated fat than granola.
- Greek yogurt has signficantly less sugar than granola.
- Greek yogurt has signficantly more Vitamin A than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and greek yogurt has 85% less calories than granola - greek yogurt has 73 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is much lighter in protein, much heavier in carbs and much heavier in fat compared to greek yogurt per calorie. Granola has a macronutrient ratio of 11:44:45 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Greek Yogurt | |
|---|---|---|
| Protein | 11% | 55% |
| Carbohydrates | 44% | 22% |
| Fat | 45% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and greek yogurt has 93% less carbohydrates than granola - greek yogurt has 3.9g 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 more dietary fiber than greek yogurt - granola has 8.9g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Greek yogurt has signficantly less sugar than granola - greek yogurt has 3.6g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both greek yogurt and granola are high in protein. Granola has 37% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Greek yogurt has 69% less saturated fat than granola - greek yogurt has 1.2g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both greek yogurt and granola are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and granola has 0.02g of trans fat.
cholesterol
Granola has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt and granola contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Greek yogurt has signficantly more Vitamin A than granola - greek yogurt has 90ug 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 276 times more Vitamin E than greek yogurt - greek yogurt has 0.04mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Greek yogurt and granola contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, niacin, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12. Both granola and greek yogurt contain significant amounts of riboflavin and pantothenic acid.
| Granola | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.548 MG | 0.044 MG |
| Riboflavin | 0.354 MG | 0.233 MG |
| Niacin | 2.739 MG | 0.197 MG |
| Pantothenic acid | 0.752 MG | 0.47 MG |
| Vitamin B6 | 0.37 MG | 0.055 MG |
| Folate | 84 UG | 12 UG |
| Vitamin B12 | ~ | 0.52 UG |
Minerals
calcium
Both greek yogurt and granola are high in calcium. Greek yogurt has 51% more calcium than granola - greek yogurt has 115mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 97 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and granola has 4mg of iron.
potassium
Granola is an excellent source of potassium and it has 282% more potassium than greek yogurt - greek yogurt has 141mg 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 greek yogurt contain small amounts of beta-carotene.
| Granola | Greek Yogurt | |
|---|---|---|
| beta-carotene | 11 UG | 6 UG |
| lutein + zeaxanthin | 137 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Granola | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.007 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than greek yogurt per 100 grams.
| Granola | Greek Yogurt | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 7.194 G | 0.065 G |
| Total | 7.194 G | 0.067 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 Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Granola g
()
|
Daily Values (%) |
Greek Yogurt 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 greek yogurt or granola contain more calories in 100 grams?Granola is high in calories and greek yogurt has 90% less calories than granola - greek yogurt has 73 calories in 100g and granola has 489 calories.
Is greek yogurt or granola better for protein?
Both greek yogurt and granola are high in protein. Granola has 40% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and granola has 13.7g of protein.
Does greek yogurt or granola have more carbohydrates?
By weight, granola is high in carbohydrates and greek yogurt has 90% fewer carbohydrates than granola - greek yogurt has 3.9g of carbs for 100g and granola has 53.9g of carbohydrates.
Does greek yogurt or granola contain more calcium?
Both greek yogurt and granola are high in calcium. Greek yogurt has 50% more calcium than granola - greek yogurt has 115mg of calcium in 100 grams and granola has 76mg of calcium.
Does greek yogurt or granola contain more iron?
Granola is an abundant source of iron and it has 97 times more iron than greek yogurt - greek yogurt has 0.04mg of iron in 100 grams and granola has 4mg of iron.
Does greek yogurt or granola contain more potassium?
Granola is a rich source of potassium and it has 280% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and granola has 539mg of potassium.