Granola vs. Egg

Nutrition comparison of Granola and Egg


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

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

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

  • Both egg and granola are high in calcium, calories and protein.
  • Egg has signficantly less sugar than granola.
  • Egg is a great source of Vitamin D.
  • Egg is an excellent source of Vitamin A.
  • Granola has more thiamin, niacin and Vitamin B6, however, egg contains more pantothenic acid and Vitamin B12.
  • Granola is an excellent source of Vitamin E, dietary fiber, iron and potassium.
Detailed nutritional comparison of granola and egg 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 Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Egg src

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


Calories and Carbs

calories

Both egg and granola are high in calories. Granola has 242% more calories than egg - egg has 143 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 egg per calorie. Granola has a macronutrient ratio of 11:44:45 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Egg
Protein 11% 36%
Carbohydrates 44% 2%
Fat 45% 62%
Alcohol ~ ~

carbohydrates

Granola is high in carbohydrates and egg has 99% less carbohydrates than granola - egg has 0.72g 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 egg - granola has 8.9g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Egg has signficantly less sugar than granola - egg has 0.37g of sugar per 100 grams and granola has 19.8g of sugar.

Protein

protein

Both egg and granola are high in protein. Egg is very similar to egg for protein - egg has 12.6g of protein per 100 grams and granola has 13.7g of protein.

Fat

saturated fat

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

trans fat

Both egg and granola are low in trans fat - egg has 0.04g of trans fat per 100 grams and granola has 0.02g of trans fat.

cholesterol

Egg is high in cholesterol and granola has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and granola does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

Egg is an excellent source of Vitamin A and it has 159 times more Vitamin A than granola - egg has 160ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than granola - egg has 82iu 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 957% more Vitamin E than egg - egg has 1.1mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.

Vitamin K

Egg and granola contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.

The B Vitamins

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

Granola Egg
Thiamin 0.548 MG 0.04 MG
Riboflavin 0.354 MG 0.457 MG
Niacin 2.739 MG 0.075 MG
Pantothenic acid 0.752 MG 1.533 MG
Vitamin B6 0.37 MG 0.17 MG
Folate 84 UG 47 UG
Vitamin B12 ~ 0.89 UG

Minerals

calcium

Both egg and granola are high in calcium. Granola has 36% more calcium than egg - egg has 56mg of calcium per 100 grams and granola has 76mg of calcium.

iron

Granola is an excellent source of iron and it has 126% more iron than egg - egg has 1.8mg of iron per 100 grams and granola has 4mg of iron.

potassium

Granola is an excellent source of potassium and it has 291% more potassium than egg - egg has 138mg 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,

Granola Egg
beta-carotene 11 UG ~
lutein + zeaxanthin 137 UG 503 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than granola per 100 grams.

Granola Egg
alpha linoleic acid 0.611 G 0.048 G
EPA 0.002 G ~
DHA ~ 0.058 G
DPA ~ 0.007 G
Total 0.613 G 0.113 G

omega 6s

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

Granola Egg
other omega 6 ~ 0.022 G
linoleic acid 7.194 G 1.555 G
Total 7.194 G 1.577 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 Egg (Egg, whole, raw, fresh) .

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