Granola vs. Salmon
Nutrition comparison of Granola and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and salmon:
- Both granola and salmon are high in calories, potassium and protein.
- Granola has more thiamin, riboflavin and folate, however, salmon contains more niacin and Vitamin B12.
- Granola is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Salmon has 3.8 times less saturated fat than granola.
- Salmon has signficantly less sugar than granola.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and salmon are high in calories. Granola has 285% more calories than salmon - granola has 489 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, granola is much lighter in protein, much heavier in carbs and heavier in fat compared to salmon per calorie. Granola has a macronutrient ratio of 11:44:45 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Salmon | |
|---|---|---|
| Protein | 11% | 67% |
| Carbohydrates | 44% | ~ |
| Fat | 45% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and salmon has less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Granola is an excellent source of dietary fiber and it has more dietary fiber than salmon - granola has 8.9g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both granola and salmon are high in protein. Salmon has 50% more protein than granola - granola has 13.7g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 3.8 times less saturated fat than granola - granola has 4g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both granola and salmon are low in trans fat - granola has 0.02g of trans fat per 100 grams and salmon has 0.03g of trans fat.
cholesterol
Granola has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than salmon - granola has 1.2mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 34 times more Vitamin A than granola - granola has 1ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than granola - salmon has 435iu 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 26 times more Vitamin E than salmon - granola has 11.1mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Granola and salmon contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin and folate, however, salmon contains more niacin and Vitamin B12. Both granola and salmon contain significant amounts of pantothenic acid and Vitamin B6.
| Granola | Salmon | |
|---|---|---|
| Thiamin | 0.548 MG | 0.08 MG |
| Riboflavin | 0.354 MG | 0.105 MG |
| Niacin | 2.739 MG | 7.995 MG |
| Pantothenic acid | 0.752 MG | 1.03 MG |
| Vitamin B6 | 0.37 MG | 0.611 MG |
| Folate | 84 UG | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 986% more calcium than salmon - granola has 76mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Granola is an excellent source of iron and it has 939% more iron than salmon - granola has 4mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both granola and salmon are high in potassium. Granola has 47% more potassium than salmon - granola has 539mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more epa, dha and dpa than granola per 100 grams.
| Granola | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.047 G |
| EPA | 0.002 G | 0.182 G |
| DHA | ~ | 0.333 G |
| DPA | ~ | 0.047 G |
| Total | 0.613 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than salmon per 100 grams.
| Granola | Salmon | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 7.194 G | 0.081 G |
| Total | 7.194 G | 0.085 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 (%) |
Salmon 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 salmon contain more calories in 100 grams?Both granola and salmon are high in calories. Granola has 290% more calories than salmon - granola has 489 calories in 100g and salmon has 127 calories.
Is granola or salmon better for protein?
Both granola and salmon are high in protein. Salmon has 50% more protein than granola - granola has 13.7g of protein per 100 grams and salmon has 20.5g of protein.
Does granola or salmon have more carbohydrates?
By weight, granola is high in carbohydrates and salmon has fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and salmon has no carbs..
Does granola or salmon contain more calcium?
Granola is a rich source of calcium and it has 990% more calcium than salmon - granola has 76mg of calcium in 100 grams and salmon has 7mg of calcium.
Does granola or salmon contain more iron?
Granola is an abundant source of iron and it has 940% more iron than salmon - granola has 4mg of iron in 100 grams and salmon has 0.38mg of iron.
Does granola or salmon contain more potassium?
Both granola and salmon are high in potassium. Granola has 50% more potassium than salmon - granola has 539mg of potassium in 100 grams and salmon has 366mg of potassium.