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.
Detailed nutritional comparison of granola and brown rice 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 Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Brown Rice src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Granola or Brown Rice .

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)) .

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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.