Granola vs. Yellow Corn
Nutrition comparison of Granola and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and yellow corn:
- Both yellow corn and granola are high in dietary fiber and potassium.
- Granola has more thiamin, riboflavin, Vitamin B6 and folate.
- Granola is an excellent source of Vitamin E, calcium, iron and protein.
- Yellow corn has signficantly less saturated fat than granola.
- Yellow corn has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and yellow corn has 80% less calories than granola - yellow corn has 96 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 yellow corn for protein. Granola has a macronutrient ratio of 11:44:45 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Yellow Corn | |
|---|---|---|
| Protein | 11% | 12% |
| Carbohydrates | 44% | 76% |
| Fat | 45% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and yellow corn has 61% less carbohydrates than granola - yellow corn has 21g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both yellow corn and granola are high in dietary fiber. Granola has 271% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Yellow corn has signficantly less sugar than granola - yellow corn has 4.5g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 301% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Yellow corn has signficantly less saturated fat than granola - yellow corn has 0.2g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and yellow corn are low in trans fat - granola has 0.02g of trans fat per 100 grams and yellow corn does not contain significant amounts.
Vitamins
Vitamin C
Yellow corn has 358% more Vitamin C than granola - yellow corn has 5.5mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Yellow corn and granola contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has 122 times more Vitamin E than yellow corn - yellow corn has 0.09mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Yellow corn and granola contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, Vitamin B6 and folate. Both granola and yellow corn contain significant amounts of niacin and pantothenic acid.
| Granola | Yellow Corn | |
|---|---|---|
| Thiamin | 0.548 MG | 0.093 MG |
| Riboflavin | 0.354 MG | 0.057 MG |
| Niacin | 2.739 MG | 1.683 MG |
| Pantothenic acid | 0.752 MG | 0.792 MG |
| Vitamin B6 | 0.37 MG | 0.139 MG |
| Folate | 84 UG | 23 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 24 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 778% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both yellow corn and granola are high in potassium. Granola has 147% more potassium than yellow corn - yellow corn has 218mg 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,
| Granola | Yellow Corn | |
|---|---|---|
| beta-carotene | 11 UG | 66 UG |
| lutein + zeaxanthin | 137 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Granola | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.018 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than yellow corn per 100 grams.
| Granola | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.586 G |
| Total | 7.247 G | 0.586 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Granola g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 yellow corn or granola contain more calories in 100 grams?Granola is high in calories and yellow corn has 80% less calories than granola - yellow corn has 96 calories in 100g and granola has 489 calories.
Does yellow corn or granola have more carbohydrates?
By weight, granola is high in carbohydrates and yellow corn has 60% fewer carbohydrates than granola - yellow corn has 21g of carbs for 100g and granola has 53.9g of carbohydrates.
Does yellow corn or granola contain more calcium?
Granola is a rich source of calcium and it has 24 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and granola has 76mg of calcium.
Does yellow corn or granola contain more iron?
Granola is an abundant source of iron and it has 780% more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and granola has 4mg of iron.
Does yellow corn or granola contain more potassium?
Both yellow corn and granola are high in potassium. Granola has 150% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and granola has 539mg of potassium.