Granola vs. Salt
Nutrition comparison of Granola and Salt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
salt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and salt:
- Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Granola is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Salt has signficantly less saturated fat than granola.
- Salt has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Salt (Salt, table) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and salt has less calories than granola - granola has 489 calories per 100 grams and salt does not contain significant amounts.
| Granola | Salt | |
|---|---|---|
| Protein | 11% | ~ |
| Carbohydrates | 44% | ~ |
| Fat | 45% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and salt has less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and salt does not contain significant amounts.
dietary fiber
Granola is an excellent source of dietary fiber and it has more dietary fiber than salt - granola has 8.9g of dietary fiber per 100 grams and salt does not contain significant amounts.
sugar
Salt has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and salt does not contain significant amounts.
Protein
protein
Granola is an excellent source of protein and it has more protein than salt - granola has 13.7g of protein per 100 grams and salt does not contain significant amounts.
Fat
saturated fat
Salt has signficantly less saturated fat than granola - granola has 4g of saturated fat per 100 grams and salt does not contain significant amounts.
trans fat
Both granola and salt are low in trans fat - granola has 0.02g of trans fat per 100 grams and salt does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than salt - granola has 1.2mg of Vitamin C per 100 grams and salt does not contain significant amounts.
Vitamin A
Granola and salt contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and salt does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has more Vitamin E than salt - granola has 11.1mg of Vitamin E per 100 grams and salt does not contain significant amounts.
Vitamin K
Granola has more Vitamin K than salt - granola has 5.3ug of Vitamin K per 100 grams and salt does not contain significant amounts.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Granola | Salt | |
|---|---|---|
| Thiamin | 0.548 MG | ~ |
| Riboflavin | 0.354 MG | ~ |
| Niacin | 2.739 MG | ~ |
| Pantothenic acid | 0.752 MG | ~ |
| Vitamin B6 | 0.37 MG | ~ |
| Folate | 84 UG | ~ |
Minerals
calcium
Granola is an excellent source of calcium and it has 217% more calcium than salt - granola has 76mg of calcium per 100 grams and salt has 24mg of calcium.
iron
Granola is an excellent source of iron and it has 10 times more iron than salt - granola has 4mg of iron per 100 grams and salt has 0.33mg of iron.
potassium
Granola is an excellent source of potassium and it has 66 times more potassium than salt - granola has 539mg of potassium per 100 grams and salt has 8mg of potassium.
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 (%) |
Salt 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 salt contain more calories in 100 grams?Granola is high in calories and salt has less calories than granola - granola has 489 calories in 100g and salt does not contain significant amounts.
Does granola or salt have more carbohydrates?
By weight, granola is high in carbohydrates and salt has fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and salt has no carbs..
Does granola or salt contain more calcium?
Granola is a rich source of calcium and it has 220% more calcium than salt - granola has 76mg of calcium in 100 grams and salt has 24mg of calcium.
Does granola or salt contain more iron?
Granola is an abundant source of iron and it has 10 times more iron than salt - granola has 4mg of iron in 100 grams and salt has 0.33mg of iron.
Does granola or salt contain more potassium?
Granola is a rich source of potassium and it has 66 times more potassium than salt - granola has 539mg of potassium in 100 grams and salt has 8mg of potassium.