Granola vs. Ginger

Nutrition comparison of Granola and Ginger


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

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

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

  • Both ginger and granola are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Ginger has signficantly less sugar than granola.
  • Granola has more thiamin, riboflavin and folate, however, ginger contains more niacin.
  • Granola is an excellent source of Vitamin E.
Detailed nutritional comparison of granola and ginger 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 Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Ginger src

Calories and Carbs

calories

Both ginger and granola are high in calories. Granola has 46% more calories than ginger - ginger has 335 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 ginger for protein. Granola has a macronutrient ratio of 11:44:45 and for ginger, 12:75:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Ginger
Protein 11% 12%
Carbohydrates 44% 75%
Fat 45% 13%
Alcohol ~ ~

carbohydrates

Both ginger and granola are high in carbohydrates. Ginger has 33% more carbohydrates than granola - ginger has 71.6g of total carbs per 100 grams and granola has 53.9g of carbohydrates.

dietary fiber

Both ginger and granola are high in dietary fiber. Ginger has 58% more dietary fiber than granola - ginger has 14.1g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.

sugar

Ginger has signficantly less sugar than granola - ginger has 3.4g of sugar per 100 grams and granola has 19.8g of sugar.

Protein

protein

Both ginger and granola are high in protein. Granola has 52% more protein than ginger - ginger has 9g of protein per 100 grams and granola has 13.7g of protein.

Fat

saturated fat

Ginger has 34% less saturated fat than granola - ginger has 2.6g of saturated fat per 100 grams and granola has 4g of saturated fat.

trans fat

Both granola and ginger are low in trans fat - granola has 0.02g of trans fat per 100 grams and ginger does not contain significant amounts.

Vitamins

Vitamin C

Ginger and granola contain similar amounts of Vitamin C - ginger has 0.7mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.

Vitamin A

Ginger and granola contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.

Vitamin E

Granola is an excellent source of Vitamin E and it has more Vitamin E than ginger - granola has 11.1mg of Vitamin E per 100 grams and ginger does not contain significant amounts.

Vitamin K

Ginger and granola contain similar amounts of Vitamin K - ginger has 0.8ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.

The B Vitamins

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

Granola Ginger
Thiamin 0.548 MG 0.046 MG
Riboflavin 0.354 MG 0.17 MG
Niacin 2.739 MG 9.62 MG
Pantothenic acid 0.752 MG 0.477 MG
Vitamin B6 0.37 MG 0.626 MG
Folate 84 UG 13 UG

Minerals

calcium

Both ginger and granola are high in calcium. Ginger has 50% more calcium than granola - ginger has 114mg of calcium per 100 grams and granola has 76mg of calcium.

iron

Both ginger and granola are high in iron. Ginger has 401% more iron than granola - ginger has 19.8mg of iron per 100 grams and granola has 4mg of iron.

potassium

Both ginger and granola are high in potassium. Ginger has 145% more potassium than granola - ginger has 1320mg 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, both granola and ginger contain small amounts of beta-carotene.

Granola Ginger
beta-carotene 11 UG 18 UG
lutein + zeaxanthin 137 UG ~

Omega-3 and Omega-6

omega 3s

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

Granola Ginger
alpha linoleic acid 0.611 G 0.223 G
EPA 0.002 G ~
Total 0.613 G 0.223 G

omega 6s

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

Granola Ginger
other omega 6 0.053 G ~
linoleic acid 7.194 G 0.706 G
Total 7.247 G 0.706 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 Ginger (Spices, ginger, ground) .

Granola g

()
Daily Values (%)

Ginger g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does ginger or granola contain more calories in 100 grams?
Both ginger and granola are high in calories. Granola has 50% more calories than ginger - ginger has 335 calories in 100g and granola has 489 calories.

Does ginger or granola have more carbohydrates?
By weight, both ginger and granola are high in carbohydrates. ginger has 30% more carbohydrates than granola - ginger has 71.6g of carbs for 100g and granola has 53.9g of carbohydrates.

Does ginger or granola contain more calcium?
Both ginger and granola are high in calcium. Ginger has 50% more calcium than granola - ginger has 114mg of calcium in 100 grams and granola has 76mg of calcium.

Does ginger or granola contain more iron?
Both ginger and granola are high in iron. Ginger has 400% more iron than granola - ginger has 19.8mg of iron in 100 grams and granola has 4mg of iron.

Does ginger or granola contain more potassium?
Both ginger and granola are high in potassium. Ginger has 150% more potassium than granola - ginger has 1320mg of potassium in 100 grams and granola has 539mg of potassium.

Compare Food