Granola vs. Oats
Nutrition comparison of Granola and Oats
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
oats
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and oats:
- Both oats and granola are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Granola has more riboflavin, niacin and Vitamin B6.
- Granola is an excellent source of Vitamin E.
- Oat has 69% less saturated fat than granola.
- Oat has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and granola are high in calories. Granola has 26% more calories than oat - oat has 389 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 oats per calorie. Granola has a macronutrient ratio of 11:44:45 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Oats | |
|---|---|---|
| Protein | 11% | 17% |
| Carbohydrates | 44% | 67% |
| Fat | 45% | 16% |
| Alcohol | ~ | ~ |
carbohydrates
Both oats and granola are high in carbohydrates. Oat has 23% more carbohydrates than granola - oat has 66.3g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both oats and granola are high in dietary fiber. Oat has 19% more dietary fiber than granola - oat has 10.6g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Oat has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and granola are high in protein. Oat has 24% more protein than granola - oat has 16.9g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Oat has 69% less saturated fat than granola - oat has 1.2g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and oats are low in trans fat - granola has 0.02g of trans fat per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than oat - granola has 1.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Granola and oats contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has more Vitamin E than oat - granola has 11.1mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Granola has more Vitamin K than oat - granola has 5.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Granola has more riboflavin, niacin and Vitamin B6. Both granola and oats contain significant amounts of thiamin, pantothenic acid and folate.
| Granola | Oats | |
|---|---|---|
| Thiamin | 0.548 MG | 0.763 MG |
| Riboflavin | 0.354 MG | 0.139 MG |
| Niacin | 2.739 MG | 0.961 MG |
| Pantothenic acid | 0.752 MG | 1.349 MG |
| Vitamin B6 | 0.37 MG | 0.119 MG |
| Folate | 84 UG | 56 UG |
Minerals
calcium
Both oats and granola are high in calcium. Granola has 41% more calcium than oat - oat has 54mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both oats and granola are high in iron. Oat has 19% more iron than granola - oat has 4.7mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both oats and granola are high in potassium. Granola has 26% more potassium than oat - oat has 429mg 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 oat per 100 grams.
| Granola | Oats | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.111 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.111 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than oat per 100 grams.
| Granola | Oats | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 2.424 G |
| Total | 7.247 G | 2.424 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.
Granola g
()
|
Daily Values (%) |
Oats g
()
|
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|---|---|---|---|---|---|---|---|
| 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 oats or granola contain more calories in 100 grams?Both oats and granola are high in calories. Granola has 30% more calories than oat - oat has 389 calories in 100g and granola has 489 calories.
Does oats or granola have more carbohydrates?
By weight, both oats and granola are high in carbohydrates. oat has 20% more carbohydrates than granola - oat has 66.3g of carbs for 100g and granola has 53.9g of carbohydrates.
Does oats or granola contain more calcium?
Both oats and granola are high in calcium. Granola has 40% more calcium than oat - oat has 54mg of calcium in 100 grams and granola has 76mg of calcium.
Does oats or granola contain more iron?
Both oats and granola are high in iron. Oat has 20% more iron than granola - oat has 4.7mg of iron in 100 grams and granola has 4mg of iron.
Does oats or granola contain more potassium?
Both oats and granola are high in potassium. Granola has 30% more potassium than oat - oat has 429mg of potassium in 100 grams and granola has 539mg of potassium.