Granola vs. Cornmeal

Nutrition comparison of Granola and Cornmeal


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of granola versus cornmeal (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in granola and cornmeal:

  • Both cornmeal and granola are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Cornmeal has 74% less saturated fat than granola.
  • Cornmeal has signficantly less sugar than granola.
  • Granola has more riboflavin and folate.
  • Granola is an excellent source of Vitamin E and calcium.
Detailed nutritional comparison of granola and cornmeal is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Cornmeal (Cornmeal, yellow (Navajo)) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Cornmeal src

Calories and Carbs

calories

Both cornmeal and granola are high in calories. Granola has 27% more calories than cornmeal - cornmeal has 384 calories per 100 grams and granola has 489 calories.

For macronutrient ratios, granola is much lighter in carbs, much heavier in fat and similar to cornmeal for protein. Granola has a macronutrient ratio of 11:44:45 and for cornmeal, 10:76:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Cornmeal
Protein 11% 10%
Carbohydrates 44% 76%
Fat 45% 14%
Alcohol ~ ~

carbohydrates

Both cornmeal and granola are high in carbohydrates. Cornmeal has 35% more carbohydrates than granola - cornmeal has 72.9g of total carbs per 100 grams and granola has 53.9g of carbohydrates.

dietary fiber

Both cornmeal and granola are high in dietary fiber. Cornmeal has a little more dietary fiber (6%) than granola by weight - cornmeal has 9.4g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.

sugar

Cornmeal has signficantly less sugar than granola - cornmeal has 1.6g of sugar per 100 grams and granola has 19.8g of sugar.

Protein

protein

Both cornmeal and granola are high in protein. Granola has 39% more protein than cornmeal - cornmeal has 9.9g of protein per 100 grams and granola has 13.7g of protein.

Fat

saturated fat

Cornmeal has 74% less saturated fat than granola - cornmeal has 1g of saturated fat per 100 grams and granola has 4g of saturated fat.

trans fat

Both granola and cornmeal are low in trans fat - granola has 0.02g of trans fat per 100 grams and cornmeal does not contain significant amounts.

Vitamins

Vitamin C

Granola has more Vitamin C than cornmeal - granola has 1.2mg of Vitamin C per 100 grams and cornmeal does not contain significant amounts.

Vitamin A

Granola and cornmeal contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and cornmeal does not contain significant amounts.

Vitamin E

Granola is an excellent source of Vitamin E and it has 29 times more Vitamin E than cornmeal - cornmeal has 0.37mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.

Vitamin K

Cornmeal and granola contain similar amounts of Vitamin K - cornmeal has 0.2ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.

The B Vitamins

Granola has more riboflavin and folate. Both granola and cornmeal contain significant amounts of thiamin, niacin, pantothenic acid and Vitamin B6.

Granola Cornmeal
Thiamin 0.548 MG 0.3 MG
Riboflavin 0.354 MG 0.093 MG
Niacin 2.739 MG 2.47 MG
Pantothenic acid 0.752 MG 0.595 MG
Vitamin B6 0.37 MG 0.59 MG
Folate 84 UG 34 UG

Minerals

calcium

Granola is an excellent source of calcium and it has 11 times more calcium than cornmeal - cornmeal has 6mg of calcium per 100 grams and granola has 76mg of calcium.

iron

Both cornmeal and granola are high in iron. Granola has 32% more iron than cornmeal - cornmeal has 3mg of iron per 100 grams and granola has 4mg of iron.

potassium

Both cornmeal and granola are high in potassium. Granola has 67% more potassium than cornmeal - cornmeal has 322mg 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 cornmeal per 100 grams.

Granola Cornmeal
alpha linoleic acid 0.611 G 0.06 G
EPA 0.002 G ~
Total 0.613 G 0.06 G

omega 6s

Comparing omega-6 fatty acids, granola has more linoleic acid than cornmeal per 100 grams.

Granola Cornmeal
other omega 6 0.053 G 0.033 G
linoleic acid 7.194 G 2.292 G
Total 7.247 G 2.325 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 Cornmeal (Cornmeal, yellow (Navajo)) .

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FAQ

Does cornmeal or granola contain more calories in 100 grams?
Both cornmeal and granola are high in calories. Granola has 30% more calories than cornmeal - cornmeal has 384 calories in 100g and granola has 489 calories.

Does cornmeal or granola have more carbohydrates?
By weight, both cornmeal and granola are high in carbohydrates. cornmeal has 40% more carbohydrates than granola - cornmeal has 72.9g of carbs for 100g and granola has 53.9g of carbohydrates.

Does cornmeal or granola contain more calcium?
Granola is a rich source of calcium and it has 11 times more calcium than cornmeal - cornmeal has 6mg of calcium in 100 grams and granola has 76mg of calcium.

Does cornmeal or granola contain more iron?
Both cornmeal and granola are high in iron. Granola has 30% more iron than cornmeal - cornmeal has 3mg of iron in 100 grams and granola has 4mg of iron.

Does cornmeal or granola contain more potassium?
Both cornmeal and granola are high in potassium. Granola has 70% more potassium than cornmeal - cornmeal has 322mg of potassium in 100 grams and granola has 539mg of potassium.