Granola vs. Strawberries
Nutrition comparison of Granola and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and strawberries:
- 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.
- Strawberry has signficantly less saturated fat than granola.
- Strawberry has signficantly less sugar than granola.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and strawberry has 93% less calories than granola - strawberry has 32 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is heavier in protein, much lighter in carbs and much heavier in fat compared to strawberries per calorie. Granola has a macronutrient ratio of 11:44:45 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Strawberries | |
|---|---|---|
| Protein | 11% | 7% |
| Carbohydrates | 44% | 85% |
| Fat | 45% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and strawberry has 86% less carbohydrates than granola - strawberry has 7.7g 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 345% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Strawberry has signficantly less sugar than granola - strawberry has 4.9g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 19 times more protein than strawberry - strawberry has 0.67g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Strawberry has signficantly less saturated fat than granola - strawberry has 0.02g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and strawberries are low in trans fat - granola has 0.02g of trans fat per 100 grams and strawberry does not contain significant amounts.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 48 times more Vitamin C than granola - strawberry has 58.8mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Strawberries and granola contain similar amounts of Vitamin A - strawberry has 1ug 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 37 times more Vitamin E than strawberry - strawberry has 0.29mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Strawberries and granola contain similar amounts of Vitamin K - strawberry has 2.2ug 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 | Strawberries | |
|---|---|---|
| Thiamin | 0.548 MG | 0.024 MG |
| Riboflavin | 0.354 MG | 0.022 MG |
| Niacin | 2.739 MG | 0.386 MG |
| Pantothenic acid | 0.752 MG | 0.125 MG |
| Vitamin B6 | 0.37 MG | 0.047 MG |
| Folate | 84 UG | 24 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 375% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 863% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and granola has 4mg of iron.
potassium
Granola is an excellent source of potassium and it has 252% more potassium than strawberry - strawberry has 153mg 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 strawberries contain small amounts of beta-carotene.
| Granola | Strawberries | |
|---|---|---|
| beta-carotene | 11 UG | 7 UG |
| lutein + zeaxanthin | 137 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than strawberry per 100 grams.
| Granola | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.065 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than strawberry per 100 grams.
| Granola | Strawberries | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.09 G |
| Total | 7.247 G | 0.09 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 Strawberries (Strawberries, raw) .
Granola g
()
|
Daily Values (%) |
Strawberries 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 strawberries or granola contain more calories in 100 grams?Granola is high in calories and strawberry has 90% less calories than granola - strawberry has 32 calories in 100g and granola has 489 calories.
Does strawberries or granola have more carbohydrates?
By weight, granola is high in carbohydrates and strawberry has 90% fewer carbohydrates than granola - strawberry has 7.7g of carbs for 100g and granola has 53.9g of carbohydrates.
Does strawberries or granola contain more calcium?
Granola is a rich source of calcium and it has 380% more calcium than strawberry - strawberry has 16mg of calcium in 100 grams and granola has 76mg of calcium.
Does strawberries or granola contain more iron?
Granola is an abundant source of iron and it has 860% more iron than strawberry - strawberry has 0.41mg of iron in 100 grams and granola has 4mg of iron.
Does strawberries or granola contain more potassium?
Granola is a rich source of potassium and it has 250% more potassium than strawberry - strawberry has 153mg of potassium in 100 grams and granola has 539mg of potassium.