Granola vs. Broccoli
Nutrition comparison of Granola and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and broccoli:
- Both broccoli and granola are high in calcium, dietary fiber and potassium.
- Broccoli has signficantly less saturated fat than granola.
- Broccoli has signficantly less sugar than granola.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Granola has more thiamin, riboflavin, niacin and Vitamin B6.
- Granola is an excellent source of Vitamin E, iron and protein.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and broccoli has 93% less calories than granola - broccoli has 34 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 broccoli per calorie. Granola has a macronutrient ratio of 11:44:45 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Broccoli | |
|---|---|---|
| Protein | 11% | 28% |
| Carbohydrates | 44% | 65% |
| Fat | 45% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and broccoli has 88% less carbohydrates than granola - broccoli has 6.6g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both broccoli and granola are high in dietary fiber. Granola has 242% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Broccoli has signficantly less sugar than granola - broccoli has 1.7g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 385% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Broccoli has signficantly less saturated fat than granola - broccoli has 0.11g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and broccoli are low in trans fat - granola has 0.02g of trans fat per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 73 times more Vitamin C than granola - broccoli has 89.2mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Broccoli has 30 times more Vitamin A than granola - broccoli has 31ug 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 13 times more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 18 times more Vitamin K than granola - broccoli has 101.6ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, niacin and Vitamin B6. Both granola and broccoli contain significant amounts of pantothenic acid and folate.
| Granola | Broccoli | |
|---|---|---|
| Thiamin | 0.548 MG | 0.071 MG |
| Riboflavin | 0.354 MG | 0.117 MG |
| Niacin | 2.739 MG | 0.639 MG |
| Pantothenic acid | 0.752 MG | 0.573 MG |
| Vitamin B6 | 0.37 MG | 0.175 MG |
| Folate | 84 UG | 63 UG |
Minerals
calcium
Both broccoli and granola are high in calcium. Granola has 62% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 441% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both broccoli and granola are high in potassium. Granola has 71% more potassium than broccoli - broccoli has 316mg 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 | Broccoli | |
|---|---|---|
| beta-carotene | 11 UG | 361 UG |
| lutein + zeaxanthin | 137 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Granola | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.0215 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than broccoli per 100 grams.
| Granola | Broccoli | |
|---|---|---|
| other omega 6 | 0.053 G | 0.006 G |
| linoleic acid | 7.194 G | 0.049 G |
| Total | 7.247 G | 0.055 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 (%) |
Broccoli 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 broccoli or granola contain more calories in 100 grams?Granola is high in calories and broccoli has 90% less calories than granola - broccoli has 34 calories in 100g and granola has 489 calories.
Does broccoli or granola have more carbohydrates?
By weight, granola is high in carbohydrates and broccoli has 90% fewer carbohydrates than granola - broccoli has 6.6g of carbs for 100g and granola has 53.9g of carbohydrates.
Does broccoli or granola contain more calcium?
Both broccoli and granola are high in calcium. Granola has 60% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and granola has 76mg of calcium.
Does broccoli or granola contain more iron?
Granola is an abundant source of iron and it has 440% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and granola has 4mg of iron.
Does broccoli or granola contain more potassium?
Both broccoli and granola are high in potassium. Granola has 70% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and granola has 539mg of potassium.