Granola vs. Ham
Nutrition comparison of Granola and Ham
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
ham
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and ham:
- Both granola and ham are high in calories, potassium and protein.
- Granola has more pantothenic acid and folate, however, ham contains more Vitamin B12.
- Granola is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Ham has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Ham (Ham, minced) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and ham are high in calories. Granola has 86% more calories than ham - granola has 489 calories per 100 grams and ham has 263 calories.
For macronutrient ratios, granola is lighter in protein, much heavier in carbs and much lighter in fat compared to ham per calorie. Granola has a macronutrient ratio of 11:44:45 and for ham, 25:3:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Ham | |
|---|---|---|
| Protein | 11% | 25% |
| Carbohydrates | 44% | 3% |
| Fat | 45% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and ham has 97% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and ham has 1.8g of carbohydrates.
dietary fiber
Granola is an excellent source of dietary fiber and it has more dietary fiber than ham - granola has 8.9g of dietary fiber per 100 grams and ham does not contain significant amounts.
sugar
Ham has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and ham does not contain significant amounts.
Protein
protein
Both granola and ham are high in protein. Ham has 19% more protein than granola - granola has 13.7g of protein per 100 grams and ham has 16.3g of protein.
Fat
saturated fat
Ham is high in saturated fat and granola has 45% less saturated fat than ham - granola has 4g of saturated fat per 100 grams and ham has 7.2g of saturated fat.
trans fat
Both granola and ham are low in trans fat - granola has 0.02g of trans fat per 100 grams and ham does not contain significant amounts.
cholesterol
Granola has less cholesterol than ham - ham has 70mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than ham - granola has 1.2mg of Vitamin C per 100 grams and ham does not contain significant amounts.
Vitamin A
Granola and ham contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and ham does not contain significant amounts.
Vitamin D
Ham has more Vitamin D than granola - ham has 26iu 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 40 times more Vitamin E than ham - granola has 11.1mg of Vitamin E per 100 grams and ham has 0.27mg of Vitamin E.
Vitamin K
Granola has more Vitamin K than ham - granola has 5.3ug of Vitamin K per 100 grams and ham does not contain significant amounts.
The B Vitamins
Granola has more pantothenic acid and folate, however, ham contains more Vitamin B12. Both granola and ham contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Granola | Ham | |
|---|---|---|
| Thiamin | 0.548 MG | 0.712 MG |
| Riboflavin | 0.354 MG | 0.19 MG |
| Niacin | 2.739 MG | 4.162 MG |
| Pantothenic acid | 0.752 MG | 0.18 MG |
| Vitamin B6 | 0.37 MG | 0.26 MG |
| Folate | 84 UG | 1 UG |
| Vitamin B12 | ~ | 0.95 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 660% more calcium than ham - granola has 76mg of calcium per 100 grams and ham has 10mg of calcium.
iron
Granola is an excellent source of iron and it has 400% more iron than ham - granola has 4mg of iron per 100 grams and ham has 0.79mg of iron.
potassium
Both granola and ham are high in potassium. Granola has 73% more potassium than ham - granola has 539mg of potassium per 100 grams and ham has 311mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both granola and ham contain significant amounts of alpha linoleic acid (ALA).
| Granola | Ham | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.31 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.31 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than ham per 100 grams.
| Granola | Ham | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 2.16 G |
| Total | 7.247 G | 2.16 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 (%) |
Ham 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 ham contain more calories in 100 grams?Both granola and ham are high in calories. Granola has 90% more calories than ham - granola has 489 calories in 100g and ham has 263 calories.
Does granola or ham have more carbohydrates?
By weight, granola is high in carbohydrates and ham has 100% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and ham has 1.8g of carbohydrates.
Does granola or ham contain more calcium?
Granola is a rich source of calcium and it has 660% more calcium than ham - granola has 76mg of calcium in 100 grams and ham has 10mg of calcium.
Does granola or ham contain more iron?
Granola is an abundant source of iron and it has 400% more iron than ham - granola has 4mg of iron in 100 grams and ham has 0.79mg of iron.
Does granola or ham contain more potassium?
Both granola and ham are high in potassium. Granola has 70% more potassium than ham - granola has 539mg of potassium in 100 grams and ham has 311mg of potassium.