Granola vs. Pasta
Nutrition comparison of Granola and Pasta
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
pasta
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and pasta:
- Both pasta and granola are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Granola is an excellent source of Vitamin E and calcium.
- Pasta has more niacin and folate, however, granola contains more Vitamin B6.
- Pasta has signficantly less saturated fat than granola.
- Pasta has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Pasta (Pasta, dry, enriched) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and granola are high in calories. Granola has 32% more calories than pasta - pasta has 371 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is much lighter in carbs, much heavier in fat and similar to pasta for protein. Granola has a macronutrient ratio of 11:44:45 and for pasta, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Pasta | |
|---|---|---|
| Protein | 11% | 14% |
| Carbohydrates | 44% | 82% |
| Fat | 45% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Both pasta and granola are high in carbohydrates. Pasta has 39% more carbohydrates than granola - pasta has 74.7g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both pasta and granola are high in dietary fiber. Granola has 178% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Pasta has signficantly less sugar than granola - pasta has 2.7g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both pasta and granola are high in protein. Pasta is very similar to pasta for protein - pasta has 13g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Pasta has signficantly less saturated fat than granola - pasta has 0.28g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and pasta are low in trans fat - granola has 0.02g of trans fat per 100 grams and pasta does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than pasta - granola has 1.2mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Granola and pasta contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 99 times more Vitamin E than pasta - pasta has 0.11mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Pasta and granola contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Pasta has more niacin and folate, however, granola contains more Vitamin B6. Both granola and pasta contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Granola | Pasta | |
|---|---|---|
| Thiamin | 0.548 MG | 0.891 MG |
| Riboflavin | 0.354 MG | 0.4 MG |
| Niacin | 2.739 MG | 7.177 MG |
| Pantothenic acid | 0.752 MG | 0.431 MG |
| Vitamin B6 | 0.37 MG | 0.142 MG |
| Folate | 84 UG | 237 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 262% more calcium than pasta - pasta has 21mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both pasta and granola are high in iron. Granola has 20% more iron than pasta - pasta has 3.3mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both pasta and granola are high in potassium. Granola has 142% more potassium than pasta - pasta has 223mg of potassium per 100 grams and granola has 539mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than pasta per 100 grams.
| Granola | Pasta | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.024 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than pasta per 100 grams.
| Granola | Pasta | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.54 G |
| Total | 7.247 G | 0.54 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 (%) |
Pasta 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 pasta or granola contain more calories in 100 grams?Both pasta and granola are high in calories. Granola has 30% more calories than pasta - pasta has 371 calories in 100g and granola has 489 calories.
Does pasta or granola have more carbohydrates?
By weight, both pasta and granola are high in carbohydrates. pasta has 40% more carbohydrates than granola - pasta has 74.7g of carbs for 100g and granola has 53.9g of carbohydrates.
Does pasta or granola contain more calcium?
Granola is a rich source of calcium and it has 260% more calcium than pasta - pasta has 21mg of calcium in 100 grams and granola has 76mg of calcium.
Does pasta or granola contain more iron?
Both pasta and granola are high in iron. Granola has 20% more iron than pasta - pasta has 3.3mg of iron in 100 grams and granola has 4mg of iron.
Does pasta or granola contain more potassium?
Both pasta and granola are high in potassium. Granola has 140% more potassium than pasta - pasta has 223mg of potassium in 100 grams and granola has 539mg of potassium.