Granola vs. Wild Rice
Nutrition comparison of Granola and Cooked Wild 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
wild rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and wild rice:
- Both wild rice and granola are high in calories.
- 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.
- Wild rice has signficantly less saturated fat than granola.
- Wild rice has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Wild Rice (Wild rice, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and granola are high in calories. Granola has 384% more calories than wild rice - wild rice has 101 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is lighter in protein, much lighter in carbs and much heavier in fat compared to wild rice per calorie. Granola has a macronutrient ratio of 11:44:45 and for wild rice, 15:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Wild Rice | |
|---|---|---|
| Protein | 11% | 15% |
| Carbohydrates | 44% | 82% |
| Fat | 45% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and wild rice has 60% less carbohydrates than granola - wild rice has 21.3g 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 394% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Wild rice has signficantly less sugar than granola - wild rice has 0.73g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 243% more protein than wild rice - wild rice has 4g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Wild rice has signficantly less saturated fat than granola - wild rice has 0.05g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and wild rice are low in trans fat - granola has 0.02g of trans fat per 100 grams and wild rice does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than wild rice - granola has 1.2mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Granola and wild rice contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 45 times more Vitamin E than wild rice - wild rice has 0.24mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Wild rice and granola contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Granola | Wild Rice | |
|---|---|---|
| Thiamin | 0.548 MG | 0.052 MG |
| Riboflavin | 0.354 MG | 0.087 MG |
| Niacin | 2.739 MG | 1.287 MG |
| Pantothenic acid | 0.752 MG | 0.154 MG |
| Vitamin B6 | 0.37 MG | 0.135 MG |
| Folate | 84 UG | 26 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 24 times more calcium than wild rice - wild 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 558% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and granola has 4mg of iron.
potassium
Granola is an excellent source of potassium and it has 434% more potassium than wild rice - wild rice has 101mg 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 granola and wild rice contain small amounts of beta-carotene.
| Granola | Wild Rice | |
|---|---|---|
| beta-carotene | 11 UG | 2 UG |
| lutein + zeaxanthin | 137 UG | 64 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than wild rice per 100 grams.
| Granola | Wild Rice | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.095 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.095 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than wild rice per 100 grams.
| Granola | Wild Rice | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.119 G |
| Total | 7.247 G | 0.119 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Granola or Wild Rice .
Granola g
()
|
Daily Values (%) |
Cooked Wild Rice g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wild rice or granola contain more calories in 100 grams?Both wild rice and granola are high in calories. Granola has 380% more calories than wild rice - wild rice has 101 calories in 100g and granola has 489 calories.
Does wild rice or granola have more carbohydrates?
By weight, granola is high in carbohydrates and wild rice has 60% fewer carbohydrates than granola - wild rice has 21.3g of carbs for 100g and granola has 53.9g of carbohydrates.
Does wild rice or granola contain more calcium?
Granola is a rich source of calcium and it has 24 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and granola has 76mg of calcium.
Does wild rice or granola contain more iron?
Granola is an abundant source of iron and it has 560% more iron than wild rice - wild rice has 0.6mg of iron in 100 grams and granola has 4mg of iron.
Does wild rice or granola contain more potassium?
Granola is a rich source of potassium and it has 430% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and granola has 539mg of potassium.