Granola vs. Pork
Nutrition comparison of Granola and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and pork:
- Both pork and granola are high in calories, potassium and protein.
- Granola has more folate, however, pork contains more Vitamin B12.
- Granola is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Pork has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and granola are high in calories. Granola has 65% more calories than pork - pork has 297 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is much lighter in protein, much heavier in carbs and lighter in fat compared to pork per calorie. Granola has a macronutrient ratio of 11:44:45 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Pork | |
|---|---|---|
| Protein | 11% | 36% |
| Carbohydrates | 44% | ~ |
| Fat | 45% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and pork has less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Granola is an excellent source of dietary fiber and it has more dietary fiber than pork - granola has 8.9g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and granola are high in protein. Pork has 88% more protein than granola - pork has 25.7g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Pork is high in saturated fat and granola has 49% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and pork are low in trans fat - granola has 0.02g of trans fat per 100 grams and pork does not contain significant amounts.
cholesterol
Granola has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Pork and granola contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Pork and granola contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than granola - pork has 21iu 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 51 times more Vitamin E than pork - pork has 0.21mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Granola has more Vitamin K than pork - granola has 5.3ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Granola has more folate, however, pork contains more Vitamin B12. Both granola and pork contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Granola | Pork | |
|---|---|---|
| Thiamin | 0.548 MG | 0.706 MG |
| Riboflavin | 0.354 MG | 0.22 MG |
| Niacin | 2.739 MG | 4.206 MG |
| Pantothenic acid | 0.752 MG | 0.52 MG |
| Vitamin B6 | 0.37 MG | 0.391 MG |
| Folate | 84 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 245% more calcium than pork - pork has 22mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 206% more iron than pork - pork has 1.3mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both pork and granola are high in potassium. Granola has 49% more potassium than pork - pork has 362mg of potassium per 100 grams and granola has 539mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than pork per 100 grams.
| Granola | Pork | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.07 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than pork per 100 grams.
| Granola | Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 7.194 G | 1.64 G |
| Total | 7.194 G | 1.72 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 122g
(
cup
)
|
Daily Values (%) |
Cooked Pork 454g
(
lb
)
|
|||||
|---|---|---|---|---|---|---|---|
| 597KCAL 30% |
|
5% | calories | 126% |
|
1347KCAL 67% | |
| 66G 26% |
|
>999% | carbohydrates | 5% |
|
||
| 11G 43% |
|
>999% | dietary fiber | 5% |
|
||
| 24G | >999% | sugar | 5% | ||||
| 30G 46% |
|
5% | total fat | 213% |
|
94G 147% | |
| 4.8G 27% |
|
5% | saturated fat | 629% |
|
35G 195% | |
| 13G | 5% | monounsaturated fat | 223% | 42G | |||
| 9.5G | 12% | polyunsaturated fat | 5% | 8.5G | |||
| 0.03G | >999% | trans fat | 5% | ||||
| 5% | cholesterol | >999% | 426MG | ||||
| 32MG 2% |
|
5% | sodium | 934% |
|
331MG 22% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.2UG 0.2% |
|
5% | Vitamin A | 658% |
|
9.1UG 1% | |
| 1.5MG 2% |
|
5% | Vitamin C | 113% |
|
3.2MG 4% | |
|
|
5% | Vitamin D | >999% |
|
95IU 19% | ||
| 93MG 9% |
|
5% | calcium | 8% |
|
100MG 10% | |
| 4.8MG 27% |
|
5% | iron | 23% |
|
5.9MG 33% | |
| 205MG 66% |
|
88% | magnesium | 5% |
|
109MG 35% | |
| 658MG 29% |
|
5% | potassium | 150% |
|
1642MG 71% | |
| 0.67MG 61% |
|
5% | thiamin (Vit B1) | 378% |
|
3.2MG 291% | |
| 0.43MG 39% |
|
5% | riboflavin (Vit B2) | 133% |
|
1MG 91% | |
| 3.3MG 24% |
|
5% | niacin (Vit B3) | 476% |
|
19MG 136% | |
| 0.45MG 35% |
|
5% | Vitamin B6 | 300% |
|
1.8MG 136% | |
| 0.92MG 18% |
|
5% | pantothenic acid (Vit B5) | 161% |
|
2.4MG 47% | |
| 102UG 26% |
|
278% | folate (Vit B9) | 5% |
|
27UG 7% | |
|
|
5% | Vitamin B12 | >999% |
|
2.4UG 102% | ||
| 14MG 90% |
|
>999% | Vitamin E | 5% |
|
0.95MG 6% | |
| 6.5UG 7% |
|
>999% | Vitamin K | 5% |
|
||
| 17G 33% |
|
5% | protein | 588% |
|
117G 233% | |
| 60MG 14% |
|
5% | choline | 568% |
|
401MG 94% | |
| 0.79MG 66% |
|
295% | copper | 5% |
|
0.2MG 17% | |
| 4.9MG 271% |
|
>999% | manganese | 5% |
|
0.05MG 3% | |
| 526MG 75% |
|
5% | phosphorus | 95% |
|
1025MG 146% | |
| 31UG 56% |
|
5% | selenium | 419% |
|
161UG 292% | |
| 5.1MG 64% |
|
5% | zinc | 194% |
|
15MG 182% | |
| 7.1G | 5% | Water | >999% | 239G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7). |
|||||||
FAQ
Does pork or granola contain more calories in 100 grams?Both pork and granola are high in calories. Granola has 70% more calories than pork - pork has 297 calories in 100g and granola has 489 calories.
Is pork or granola better for protein?
Both pork and granola are high in protein. Pork has 90% more protein than granola - pork has 25.7g of protein per 100 grams and granola has 13.7g of protein.
Does granola or pork have more carbohydrates?
By weight, granola is high in carbohydrates and pork has fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and pork has no carbs..
Does pork or granola contain more calcium?
Granola is a rich source of calcium and it has 250% more calcium than pork - pork has 22mg of calcium in 100 grams and granola has 76mg of calcium.
Does pork or granola contain more iron?
Granola is an abundant source of iron and it has 210% more iron than pork - pork has 1.3mg of iron in 100 grams and granola has 4mg of iron.
Does pork or granola contain more potassium?
Both pork and granola are high in potassium. Granola has 50% more potassium than pork - pork has 362mg of potassium in 100 grams and granola has 539mg of potassium.