White Bread vs. Granola
Nutrition comparison of White Bread and Granola
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
granola
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and granola:
- Both white bread and granola are high in calcium, calories, carbohydrates, dietary fiber, iron and protein.
- Granola has more Vitamin B6.
- Granola is an excellent source of Vitamin E and potassium.
- White bread has 5.2 times less saturated fat than granola.
- White bread has signficantly less sugar than granola.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Granola (Cereals ready-to-eat, granola, homemade) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and granola are high in calories. Granola has 105% more calories than white bread - white bread has 238 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to granola per calorie. White bread has a macronutrient ratio of 18:74:8 and for granola, 11:44:45 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Granola | |
|---|---|---|
| Protein | 18% | 11% |
| Carbohydrates | 74% | 44% |
| Fat | 8% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Both white bread and granola are high in carbohydrates. Granola has 23% more carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both white bread and granola are high in dietary fiber. White bread is very similar to granola for dietary fiber - white bread has 9.2g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
White bread has signficantly less sugar than granola - white bread has 5g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both white bread and granola are high in protein. Granola has 28% more protein than white bread - white bread has 10.7g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
White bread has 5.2 times less saturated fat than granola - white bread has 0.63g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both white bread and granola are low in trans fat - white bread has 0.03g of trans fat per 100 grams and granola has 0.02g of trans fat.
Vitamins
Vitamin C
Granola has more Vitamin C than white bread - granola has 1.2mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
Granola and white bread contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 28 times more Vitamin E than white bread - white bread has 0.38mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
White bread and granola contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more Vitamin B6. Both white bread and granola contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| White Bread | Granola | |
|---|---|---|
| Thiamin | 0.51 MG | 0.548 MG |
| Riboflavin | 0.255 MG | 0.354 MG |
| Niacin | 4.455 MG | 2.739 MG |
| Pantothenic acid | 0.455 MG | 0.752 MG |
| Vitamin B6 | 0.08 MG | 0.37 MG |
| Folate | 127 UG | 84 UG |
Minerals
calcium
Both white bread and granola are high in calcium. White bread has 800% more calcium than granola - white bread has 684mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both white bread and granola are high in iron. White bread has 24% more iron than granola - white bread has 4.9mg of iron per 100 grams and granola has 4mg of iron.
potassium
Granola is an excellent source of potassium and it has 324% more potassium than white bread - white bread has 127mg 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, both white bread and granola contain small amounts of beta-carotene.
| White Bread | Granola | |
|---|---|---|
| beta-carotene | 2 UG | 11 UG |
| lutein + zeaxanthin | 25 UG | 137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than white bread per 100 grams. Both white bread and granola contain small amounts of EPA.
| White Bread | Granola | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.611 G |
| EPA | 0.003 G | 0.002 G |
| Total | 0.086 G | 0.613 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than white bread per 100 grams.
| White Bread | Granola | |
|---|---|---|
| other omega 6 | 0.005 G | 0.053 G |
| linoleic acid | 0.879 G | 7.194 G |
| Total | 0.884 G | 7.247 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: White Bread (Bread, white wheat) and Granola (Cereals ready-to-eat, granola, homemade) .
White Bread g
()
|
Daily Values (%) |
Granola 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 white bread or granola contain more calories in 100 grams?Both white bread and granola are high in calories. Granola has 110% more calories than white bread - white bread has 238 calories in 100g and granola has 489 calories.
Does white bread or granola have more carbohydrates?
By weight, both white bread and granola are high in carbohydrates. granola has 20% more carbohydrates than white bread - white bread has 43.9g of carbs for 100g and granola has 53.9g of carbohydrates.
Does white bread or granola contain more calcium?
Both white bread and granola are high in calcium. White bread has 800% more calcium than granola - white bread has 684mg of calcium in 100 grams and granola has 76mg of calcium.
Does white bread or granola contain more iron?
Both white bread and granola are high in iron. White bread has 20% more iron than granola - white bread has 4.9mg of iron in 100 grams and granola has 4mg of iron.
Does white bread or granola contain more potassium?
Granola is a rich source of potassium and it has 320% more potassium than white bread - white bread has 127mg of potassium in 100 grams and granola has 539mg of potassium.