Granola vs. Cheese
Nutrition comparison of Granola and Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and cheese:
- Both cheese and granola are high in calcium, calories and protein.
- Cheese has more beta-carotene than granola, however, granola contains more lutein + zeaxanthin than cheese.
- Cheese has signficantly less sugar than granola.
- Cheese is an excellent source of Vitamin A.
- Granola has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more Vitamin B12.
- Granola is an excellent source of Vitamin E, dietary fiber, iron and potassium.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Cheese (Cheese, Mexican blend) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and granola are high in calories. Granola has 27% more calories than cheese - cheese has 384 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is lighter in protein, much heavier in carbs and much lighter in fat compared to cheese per calorie. Granola has a macronutrient ratio of 11:44:45 and for cheese, 25:0:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Cheese | |
|---|---|---|
| Protein | 11% | 25% |
| Carbohydrates | 44% | ~ |
| Fat | 45% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and cheese has 100% less carbohydrates than granola - cheese has 0.13g 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 cheese - granola has 8.9g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cheese and granola are high in protein. Cheese has 72% more protein than granola - cheese has 23.5g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Cheese is high in saturated fat and granola has 75% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and cheese are low in trans fat - granola has 0.02g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Granola has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than cheese - granola has 1.2mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 173 times more Vitamin A than granola - cheese has 174ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than granola - cheese has 21iu 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 43 times more Vitamin E than cheese - cheese has 0.25mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Cheese and granola contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more Vitamin B12. Both granola and cheese contain significant amounts of riboflavin.
| Granola | Cheese | |
|---|---|---|
| Thiamin | 0.548 MG | 0.023 MG |
| Riboflavin | 0.354 MG | 0.318 MG |
| Niacin | 2.739 MG | 0.114 MG |
| Pantothenic acid | 0.752 MG | 0.249 MG |
| Vitamin B6 | 0.37 MG | 0.061 MG |
| Folate | 84 UG | 13 UG |
| Vitamin B12 | ~ | 1.23 UG |
Minerals
calcium
Both cheese and granola are high in calcium. Cheese has 767% more calcium than granola - cheese has 659mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 569% more iron than cheese - cheese has 0.59mg of iron per 100 grams and granola has 4mg of iron.
potassium
Granola is an excellent source of potassium and it has 534% more potassium than cheese - cheese has 85mg 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, cheese has more beta-carotene than granola per 100 grams, however, granola contains more lutein + zeaxanthin than cheese per 100 grams.
| Granola | Cheese | |
|---|---|---|
| beta-carotene | 11 UG | 56 UG |
| lutein + zeaxanthin | 137 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both granola and cheese contain significant amounts of alpha linoleic acid (ALA).
| Granola | Cheese | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.332 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.332 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than cheese per 100 grams.
| Granola | Cheese | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.532 G |
| Total | 7.247 G | 0.532 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 (%) |
Cheese 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 % |
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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 cheese or granola contain more calories in 100 grams?Both cheese and granola are high in calories. Granola has 30% more calories than cheese - cheese has 384 calories in 100g and granola has 489 calories.
Does cheese or granola have more carbohydrates?
By weight, granola is high in carbohydrates and cheese has 100% fewer carbohydrates than granola - cheese has 0.13g of carbs for 100g and granola has 53.9g of carbohydrates.
Does cheese or granola contain more calcium?
Both cheese and granola are high in calcium. Cheese has 770% more calcium than granola - cheese has 659mg of calcium in 100 grams and granola has 76mg of calcium.
Does cheese or granola contain more iron?
Granola is an abundant source of iron and it has 570% more iron than cheese - cheese has 0.59mg of iron in 100 grams and granola has 4mg of iron.
Does cheese or granola contain more potassium?
Granola is a rich source of potassium and it has 530% more potassium than cheese - cheese has 85mg of potassium in 100 grams and granola has 539mg of potassium.