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.
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.
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.
Granola g
()
|
Daily Values (%) |
Ginger 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 % |
|
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 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.