Granola vs. Yogurt
Nutrition comparison of Granola and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and yogurt:
- Both yogurt and granola are high in calcium.
- Granola has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Granola is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Yogurt has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and yogurt has 88% less calories than granola - yogurt has 61 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is lighter in protein, heavier in carbs and similar to yogurt for fat. Granola has a macronutrient ratio of 11:44:45 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Yogurt | |
|---|---|---|
| Protein | 11% | 22% |
| Carbohydrates | 44% | 30% |
| Fat | 45% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and yogurt has 91% less carbohydrates than granola - yogurt has 4.7g 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 more dietary fiber than yogurt - granola has 8.9g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt has signficantly less sugar than granola - yogurt has 4.7g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 294% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Yogurt has 47% less saturated fat than granola - yogurt has 2.1g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and yogurt are low in trans fat - granola has 0.02g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
Granola has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and granola contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Yogurt has 26 times more Vitamin A than granola - yogurt has 27ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin D
Yogurt and granola contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and granola does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 184 times more Vitamin E than yogurt - yogurt has 0.06mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Yogurt and granola contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both granola and yogurt contain significant amounts of pantothenic acid.
| Granola | Yogurt | |
|---|---|---|
| Thiamin | 0.548 MG | 0.029 MG |
| Riboflavin | 0.354 MG | 0.142 MG |
| Niacin | 2.739 MG | 0.075 MG |
| Pantothenic acid | 0.752 MG | 0.389 MG |
| Vitamin B6 | 0.37 MG | 0.032 MG |
| Folate | 84 UG | 7 UG |
| Vitamin B12 | ~ | 0.37 UG |
Minerals
calcium
Both yogurt and granola are high in calcium. Yogurt has 59% more calcium than granola - yogurt has 121mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 78 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and granola has 4mg of iron.
potassium
Granola is an excellent source of potassium and it has 248% more potassium than yogurt - yogurt has 155mg 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 yogurt contain small amounts of beta-carotene.
| Granola | Yogurt | |
|---|---|---|
| beta-carotene | 11 UG | 5 UG |
| lutein + zeaxanthin | 137 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Granola | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.027 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than yogurt per 100 grams.
| Granola | Yogurt | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.065 G |
| Total | 7.247 G | 0.065 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 (%) |
Yogurt 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 yogurt or granola contain more calories in 100 grams?Granola is high in calories and yogurt has 90% less calories than granola - yogurt has 61 calories in 100g and granola has 489 calories.
Does yogurt or granola have more carbohydrates?
By weight, granola is high in carbohydrates and yogurt has 90% fewer carbohydrates than granola - yogurt has 4.7g of carbs for 100g and granola has 53.9g of carbohydrates.
Does yogurt or granola contain more calcium?
Both yogurt and granola are high in calcium. Yogurt has 60% more calcium than granola - yogurt has 121mg of calcium in 100 grams and granola has 76mg of calcium.
Does yogurt or granola contain more iron?
Granola is an abundant source of iron and it has 78 times more iron than yogurt - yogurt has 0.05mg of iron in 100 grams and granola has 4mg of iron.
Does yogurt or granola contain more potassium?
Granola is a rich source of potassium and it has 250% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and granola has 539mg of potassium.