Granola vs. White Rice
Nutrition comparison of Granola and Cooked White Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
cooked
white rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and white rice:
- Both white rice and granola are high in calories.
- Granola has more thiamin, riboflavin and Vitamin B6.
- Granola is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- White rice has signficantly less saturated fat than granola.
- White rice has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and granola are high in calories. Granola has 276% more calories than white rice - white rice has 130 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 white rice for protein. Granola has a macronutrient ratio of 11:44:45 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | White Rice | |
|---|---|---|
| Protein | 11% | 8% |
| Carbohydrates | 44% | 91% |
| Fat | 45% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and white rice has 47% less carbohydrates than granola - white rice has 28.6g 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 28 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
White rice has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Granola is an excellent source of protein and it has 474% more protein than white rice - white rice has 2.4g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
White rice has signficantly less saturated fat than granola - white rice has 0.06g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and white rice are low in trans fat - granola has 0.02g of trans fat per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than white rice - granola has 1.2mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Granola and white rice contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has more Vitamin E than white rice - granola has 11.1mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Granola has more Vitamin K than white rice - granola has 5.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Granola has more thiamin, riboflavin and Vitamin B6. Both granola and white rice contain significant amounts of niacin, pantothenic acid and folate.
| Granola | White Rice | |
|---|---|---|
| Thiamin | 0.548 MG | 0.167 MG |
| Riboflavin | 0.354 MG | 0.016 MG |
| Niacin | 2.739 MG | 1.835 MG |
| Pantothenic acid | 0.752 MG | 0.411 MG |
| Vitamin B6 | 0.37 MG | 0.05 MG |
| Folate | 84 UG | 58 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 24 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 165% more iron than white rice - white rice has 1.5mg of iron per 100 grams and granola has 4mg of iron.
potassium
Granola is an excellent source of potassium and it has 17 times more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| Granola | White Rice | |
|---|---|---|
| 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 white rice per 100 grams.
| Granola | White Rice | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.046 G |
| Total | 7.247 G | 0.046 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 White Rice (Rice, white, medium-grain, enriched, cooked) .
Granola g
()
|
Daily Values (%) |
Cooked White Rice 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 rice or granola contain more calories in 100 grams?Both white rice and granola are high in calories. Granola has 280% more calories than white rice - white rice has 130 calories in 100g and granola has 489 calories.
Does white rice or granola have more carbohydrates?
By weight, granola is high in carbohydrates and white rice has 50% fewer carbohydrates than granola - white rice has 28.6g of carbs for 100g and granola has 53.9g of carbohydrates.
Does white rice or granola contain more calcium?
Granola is a rich source of calcium and it has 24 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and granola has 76mg of calcium.
Does white rice or granola contain more iron?
Granola is an abundant source of iron and it has 170% more iron than white rice - white rice has 1.5mg of iron in 100 grams and granola has 4mg of iron.
Does white rice or granola contain more potassium?
Granola is a rich source of potassium and it has 17 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and granola has 539mg of potassium.