Granola vs. Brown Rice
Nutrition comparison of Granola and Cooked Brown Rice
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
cooked
brown rice
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and brown rice:
- Both brown rice and granola are high in calories.
- Brown rice has signficantly less saturated fat than granola.
- Brown rice has signficantly less sugar than granola.
- Granola has more thiamin, riboflavin, Vitamin B6 and folate.
- Granola is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and granola are high in calories. Granola has 298% more calories than brown rice - brown rice has 123 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 brown rice for protein. Granola has a macronutrient ratio of 11:44:45 and for brown rice, 9:84:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Brown Rice | |
|---|---|---|
| Protein | 11% | 9% |
| Carbohydrates | 44% | 84% |
| Fat | 45% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and brown rice has 53% less carbohydrates than granola - brown rice has 25.6g 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 456% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Brown rice has signficantly less sugar than granola - brown rice has 0.24g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 399% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Brown rice has signficantly less saturated fat than granola - brown rice has 0.26g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and brown rice are low in trans fat - granola has 0.02g of trans fat per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than brown rice - granola has 1.2mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Granola and brown rice contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 64 times more Vitamin E than brown rice - brown rice has 0.17mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Brown rice and granola contain similar amounts of Vitamin K - brown rice 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, Vitamin B6 and folate. Both granola and brown rice contain significant amounts of niacin and pantothenic acid.
| Granola | Brown Rice | |
|---|---|---|
| Thiamin | 0.548 MG | 0.178 MG |
| Riboflavin | 0.354 MG | 0.069 MG |
| Niacin | 2.739 MG | 2.561 MG |
| Pantothenic acid | 0.752 MG | 0.38 MG |
| Vitamin B6 | 0.37 MG | 0.123 MG |
| Folate | 84 UG | 9 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 24 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 605% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and granola has 4mg of iron.
potassium
Granola is an excellent source of potassium and it has 527% more potassium than brown rice - brown rice has 86mg 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 brown rice per 100 grams.
| Granola | Brown Rice | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.011 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than brown rice per 100 grams.
| Granola | Brown Rice | |
|---|---|---|
| other omega 6 | 0.053 G | 0.004 G |
| linoleic acid | 7.194 G | 0.355 G |
| Total | 7.247 G | 0.359 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 Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) .
Granola g
()
|
Daily Values (%) |
Cooked Brown Rice 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 brown rice or granola contain more calories in 100 grams?Both brown rice and granola are high in calories. Granola has 300% more calories than brown rice - brown rice has 123 calories in 100g and granola has 489 calories.
Does brown rice or granola have more carbohydrates?
By weight, granola is high in carbohydrates and brown rice has 50% fewer carbohydrates than granola - brown rice has 25.6g of carbs for 100g and granola has 53.9g of carbohydrates.
Does brown rice or granola contain more calcium?
Granola is a rich source of calcium and it has 24 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and granola has 76mg of calcium.
Does brown rice or granola contain more iron?
Granola is an abundant source of iron and it has 610% more iron than brown rice - brown rice has 0.56mg of iron in 100 grams and granola has 4mg of iron.
Does brown rice or granola contain more potassium?
Granola is a rich source of potassium and it has 530% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and granola has 539mg of potassium.