Granola vs. Turkey
Nutrition comparison of Granola and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and turkey:
- Both turkey and granola are high in calories, potassium and protein.
- Granola has more thiamin and folate, however, turkey contains more niacin and Vitamin B12.
- Granola has signficantly less cholesterol than turkey.
- Granola is an excellent source of Vitamin E, calcium, dietary fiber and iron.
- Turkey has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and granola are high in calories. Granola has 159% more calories than turkey - turkey has 189 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is much lighter in protein, much heavier in carbs and heavier in fat compared to turkey per calorie. Granola has a macronutrient ratio of 11:44:45 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Turkey | |
|---|---|---|
| Protein | 11% | 63% |
| Carbohydrates | 44% | ~ |
| Fat | 45% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and turkey has 100% less carbohydrates than granola - turkey has 0.06g 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 more dietary fiber than turkey - granola has 8.9g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both turkey and granola are high in protein. Turkey has 109% more protein than granola - turkey has 28.6g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Turkey has 46% less saturated fat than granola - turkey has 2.2g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both turkey and granola are low in trans fat - turkey has 0.1g of trans fat per 100 grams and granola has 0.02g of trans fat.
cholesterol
Granola has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than turkey - granola has 1.2mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Turkey and granola contain similar amounts of Vitamin A - turkey has 12ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than granola - turkey has 15iu 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 157 times more Vitamin E than turkey - turkey has 0.07mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Granola has more Vitamin K than turkey - granola has 5.3ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Granola has more thiamin and folate, however, turkey contains more niacin and Vitamin B12. Both granola and turkey contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Granola | Turkey | |
|---|---|---|
| Thiamin | 0.548 MG | 0.045 MG |
| Riboflavin | 0.354 MG | 0.281 MG |
| Niacin | 2.739 MG | 9.573 MG |
| Pantothenic acid | 0.752 MG | 0.948 MG |
| Vitamin B6 | 0.37 MG | 0.616 MG |
| Folate | 84 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 443% more calcium than turkey - turkey has 14mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 262% more iron than turkey - turkey has 1.1mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both turkey and granola are high in potassium. Granola has 126% more potassium than turkey - turkey has 239mg 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 turkey per 100 grams. Both granola and turkey contain small amounts of EPA.
| Granola | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.108 G |
| EPA | 0.002 G | 0.008 G |
| DHA | ~ | 0.005 G |
| DPA | ~ | 0.008 G |
| Total | 0.613 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than turkey per 100 grams.
| Granola | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 7.194 G | 1.873 G |
| Total | 7.194 G | 1.883 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 (%) |
Cooked Turkey g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 turkey or granola contain more calories in 100 grams?Both turkey and granola are high in calories. Granola has 160% more calories than turkey - turkey has 189 calories in 100g and granola has 489 calories.
Is turkey or granola better for protein?
Both turkey and granola are high in protein. Turkey has 110% more protein than granola - turkey has 28.6g of protein per 100 grams and granola has 13.7g of protein.
Does turkey or granola have more carbohydrates?
By weight, granola is high in carbohydrates and turkey has 100% fewer carbohydrates than granola - turkey has 0.06g of carbs for 100g and granola has 53.9g of carbohydrates.
Does turkey or granola contain more calcium?
Granola is a rich source of calcium and it has 440% more calcium than turkey - turkey has 14mg of calcium in 100 grams and granola has 76mg of calcium.
Does turkey or granola contain more iron?
Granola is an abundant source of iron and it has 260% more iron than turkey - turkey has 1.1mg of iron in 100 grams and granola has 4mg of iron.
Does turkey or granola contain more potassium?
Both turkey and granola are high in potassium. Granola has 130% more potassium than turkey - turkey has 239mg of potassium in 100 grams and granola has 539mg of potassium.