Granola vs. Oatmeal
Nutrition comparison of Granola and Oatmeal
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
oatmeal
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and oatmeal:
- Both granola and oatmeal are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Granola has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Granola is an excellent source of Vitamin E.
- Oatmeal has 72% less saturated fat than granola.
- Oatmeal has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both granola and oatmeal are high in calories. Granola has 33% more calories than oatmeal - granola has 489 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, granola is lighter in protein, much lighter in carbs and much heavier in fat compared to oatmeal per calorie. Granola has a macronutrient ratio of 11:44:45 and for oatmeal, 17:69:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Oatmeal | |
|---|---|---|
| Protein | 11% | 17% |
| Carbohydrates | 44% | 69% |
| Fat | 45% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Both granola and oatmeal are high in carbohydrates. Oatmeal has 24% more carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both granola and oatmeal are high in dietary fiber. Oatmeal has a little more dietary fiber (10%) than granola by weight - granola has 8.9g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both granola and oatmeal are high in protein. Oatmeal has 17% more protein than granola - granola has 13.7g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Oatmeal has 72% less saturated fat than granola - granola has 4g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
trans fat
Both granola and oatmeal are low in trans fat - granola has 0.02g of trans fat per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than oatmeal - granola has 1.2mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Granola and oatmeal contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 22 times more Vitamin E than oatmeal - granola has 11.1mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Granola has more Vitamin K than oatmeal - granola has 5.3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Granola has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both granola and oatmeal contain significant amounts of thiamin.
| Granola | Oatmeal | |
|---|---|---|
| Thiamin | 0.548 MG | 0.73 MG |
| Riboflavin | 0.354 MG | 0.14 MG |
| Niacin | 2.739 MG | 0.78 MG |
| Pantothenic acid | 0.752 MG | ~ |
| Vitamin B6 | 0.37 MG | 0.12 MG |
| Folate | 84 UG | 32 UG |
Minerals
calcium
Both granola and oatmeal are high in calcium. Granola has 46% more calcium than oatmeal - granola has 76mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both granola and oatmeal are high in iron. Granola is very similar to granola for iron - granola has 4mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both granola and oatmeal are high in potassium. Granola has 54% more potassium than oatmeal - granola has 539mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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 (%) |
Oatmeal 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 granola or oatmeal contain more calories in 100 grams?Both granola and oatmeal are high in calories. Granola has 30% more calories than oatmeal - granola has 489 calories in 100g and oatmeal has 367 calories.
Does granola or oatmeal have more carbohydrates?
By weight, both granola and oatmeal are high in carbohydrates. oatmeal has 20% more carbohydrates than granola - granola has 53.9g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does granola or oatmeal contain more calcium?
Both granola and oatmeal are high in calcium. Granola has 50% more calcium than oatmeal - granola has 76mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does granola or oatmeal contain more iron?
Both granola and oatmeal are high in iron. Granola is very similar to granola for iron - granola has 4mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does granola or oatmeal contain more potassium?
Both granola and oatmeal are high in potassium. Granola has 50% more potassium than oatmeal - granola has 539mg of potassium in 100 grams and oatmeal has 350mg of potassium.