Granola vs. Russet Potato
Nutrition comparison of Granola and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and russet potato:
- Both russet potato and granola are high in potassium.
- Granola has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Granola is an excellent source of Vitamin E, calcium, dietary fiber, iron and protein.
- Russet potato has signficantly less saturated fat than granola.
- Russet potato has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and russet potato has 84% less calories than granola - russet potato has 79 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 russet potato for protein. Granola has a macronutrient ratio of 11:44:45 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Russet Potato | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 44% | 89% |
| Fat | 45% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and russet potato has 66% less carbohydrates than granola - russet potato has 18.1g 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 585% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Russet potato has signficantly less sugar than granola - russet potato has 0.62g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 539% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Russet potato has signficantly less saturated fat than granola - russet potato has 0.03g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and russet potato are low in trans fat - granola has 0.02g of trans fat per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has 375% more Vitamin C than granola - russet potato has 5.7mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Granola and russet potato contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 1109 times more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Russet potato and granola contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both granola and russet potato contain significant amounts of Vitamin B6.
| Granola | Russet Potato | |
|---|---|---|
| Thiamin | 0.548 MG | 0.082 MG |
| Riboflavin | 0.354 MG | 0.033 MG |
| Niacin | 2.739 MG | 1.035 MG |
| Pantothenic acid | 0.752 MG | 0.301 MG |
| Vitamin B6 | 0.37 MG | 0.345 MG |
| Folate | 84 UG | 14 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 485% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 359% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both russet potato and granola are high in potassium. Granola has 29% more potassium than russet potato - russet potato has 417mg 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,
| Granola | Russet Potato | |
|---|---|---|
| beta-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 137 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Granola | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.01 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than russet potato per 100 grams.
| Granola | Russet Potato | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.032 G |
| Total | 7.247 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Granola g
()
|
Daily Values (%) |
Russet Potato 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 russet potato or granola contain more calories in 100 grams?Granola is high in calories and russet potato has 80% less calories than granola - russet potato has 79 calories in 100g and granola has 489 calories.
Does russet potato or granola have more carbohydrates?
By weight, granola is high in carbohydrates and russet potato has 70% fewer carbohydrates than granola - russet potato has 18.1g of carbs for 100g and granola has 53.9g of carbohydrates.
Does russet potato or granola contain more calcium?
Granola is a rich source of calcium and it has 490% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and granola has 76mg of calcium.
Does russet potato or granola contain more iron?
Granola is an abundant source of iron and it has 360% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and granola has 4mg of iron.
Does russet potato or granola contain more potassium?
Both russet potato and granola are high in potassium. Granola has 30% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and granola has 539mg of potassium.