Granola vs. Chicken

Nutrition comparison of Granola and Cooked Chicken


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

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

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

  • Both chicken and granola are high in calories, potassium and protein.
  • Chicken has signficantly less sugar than granola.
  • Granola has more thiamin and folate, however, chicken contains more niacin and Vitamin B12.
  • Granola has signficantly less cholesterol than chicken.
  • Granola is an excellent source of Vitamin E, calcium, dietary fiber and iron.
Detailed nutritional comparison of granola and chicken 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 Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Chicken src

Here's an infographic summarizing the nutritional differences between granola and chicken. marks particularly rich nutrients.


Calories and Carbs

calories

Both chicken and granola are high in calories. Granola has 159% more calories than chicken - chicken has 189 calories per 100 grams and granola has 489 calories.

For macronutrient ratios, granola is much lighter in protein, much heavier in carbs and lighter in fat compared to chicken per calorie. Granola has a macronutrient ratio of 11:44:45 and for chicken, 49:0:52 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Chicken
Protein 11% 49%
Carbohydrates 44% ~
Fat 45% 52%
Alcohol ~ ~

carbohydrates

Granola is high in carbohydrates and chicken has less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and chicken does not contain significant amounts.

dietary fiber

Granola is an excellent source of dietary fiber and it has more dietary fiber than chicken - granola has 8.9g of dietary fiber per 100 grams and chicken does not contain significant amounts.

sugar

Chicken has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and chicken does not contain significant amounts.

Protein

protein

Both chicken and granola are high in protein. Chicken has 70% more protein than granola - chicken has 23.3g of protein per 100 grams and granola has 13.7g of protein.

Fat

saturated fat

Chicken and granola contain similar amounts of saturated fat - chicken has 3.1g of saturated fat per 100 grams and granola has 4g of saturated fat.

trans fat

Both chicken and granola are low in trans fat - chicken has 0.09g of trans fat per 100 grams and granola has 0.02g of trans fat.

cholesterol

Granola has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and granola does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

Granola is an excellent source of Vitamin E and it has 27 times more Vitamin E than chicken - chicken has 0.39mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.

Vitamin K

Chicken and granola contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.

The B Vitamins

Granola has more thiamin and folate, however, chicken contains more niacin and Vitamin B12. Both granola and chicken contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.

Granola Chicken
Thiamin 0.548 MG 0.121 MG
Riboflavin 0.354 MG 0.302 MG
Niacin 2.739 MG 7.107 MG
Pantothenic acid 0.752 MG 1.327 MG
Vitamin B6 0.37 MG 0.538 MG
Folate 84 UG 2 UG
Vitamin B12 ~ 0.51 UG

Minerals

calcium

Granola is an excellent source of calcium and it has 850% more calcium than chicken - chicken has 8mg of calcium per 100 grams and granola has 76mg of calcium.

iron

Granola is an excellent source of iron and it has 325% more iron than chicken - chicken has 0.93mg of iron per 100 grams and granola has 4mg of iron.

potassium

Both chicken and granola are high in potassium. Chicken has 26% more potassium than granola - chicken has 677mg 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 chicken per 100 grams, however, chicken contains more dha and dpa than granola per 100 grams. Both granola and chicken contain small amounts of EPA.

Granola Chicken
alpha linoleic acid 0.611 G 0.1 G
EPA 0.002 G 0.008 G
DHA ~ 0.031 G
DPA ~ 0.016 G
Total 0.613 G 0.155 G

omega 6s

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

Granola Chicken
other omega 6 ~ 0.02 G
linoleic acid 7.194 G 1.818 G
Total 7.194 G 1.838 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 Chicken (Chicken, ground, crumbles, cooked, pan-browned) .

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FAQ

Does chicken or granola contain more calories in 100 grams?
Both chicken and granola are high in calories. Granola has 160% more calories than chicken - chicken has 189 calories in 100g and granola has 489 calories.

Is chicken or granola better for protein?
Both chicken and granola are high in protein. Chicken has 70% more protein than granola - chicken has 23.3g of protein per 100 grams and granola has 13.7g of protein.

Does granola or chicken have more carbohydrates?
By weight, granola is high in carbohydrates and chicken has fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and chicken has no carbs..

Does chicken or granola contain more calcium?
Granola is a rich source of calcium and it has 850% more calcium than chicken - chicken has 8mg of calcium in 100 grams and granola has 76mg of calcium.

Does chicken or granola contain more iron?
Granola is an abundant source of iron and it has 330% more iron than chicken - chicken has 0.93mg of iron in 100 grams and granola has 4mg of iron.

Does chicken or granola contain more potassium?
Both chicken and granola are high in potassium. Chicken has 30% more potassium than granola - chicken has 677mg of potassium in 100 grams and granola has 539mg of potassium.

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