Granola vs. Milk
Nutrition comparison of Granola and Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and milk:
- Both milk and granola are high in calcium.
- Granola has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Granola is an excellent source of Vitamin E, dietary fiber, iron, potassium and protein.
- Milk has 68% less saturated fat than granola.
- Milk has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and milk has 90% less calories than granola - milk has 50 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is lighter in protein, heavier in carbs and heavier in fat compared to milk per calorie. Granola has a macronutrient ratio of 11:44:45 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Milk | |
|---|---|---|
| Protein | 11% | 27% |
| Carbohydrates | 44% | 38% |
| Fat | 45% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and milk has 91% less carbohydrates than granola - milk has 4.8g 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 milk - granola has 8.9g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Milk has signficantly less sugar than granola - milk has 5.1g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 314% more protein than milk - milk has 3.3g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Milk has 68% less saturated fat than granola - milk has 1.3g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both milk and granola are low in trans fat - milk has 0.09g of trans fat per 100 grams and granola has 0.02g of trans fat.
cholesterol
Both milk and granola are low in cholesterol - milk has 8mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Milk and granola contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Milk has 54 times more Vitamin A than granola - milk has 55ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than granola - milk has 49iu 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 369 times more Vitamin E than milk - milk has 0.03mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Milk and granola contain similar amounts of Vitamin K - milk has 0.2ug 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, milk contains more Vitamin B12. Both granola and milk contain significant amounts of riboflavin.
| Granola | Milk | |
|---|---|---|
| Thiamin | 0.548 MG | 0.039 MG |
| Riboflavin | 0.354 MG | 0.185 MG |
| Niacin | 2.739 MG | 0.092 MG |
| Pantothenic acid | 0.752 MG | 0.356 MG |
| Vitamin B6 | 0.37 MG | 0.038 MG |
| Folate | 84 UG | 5 UG |
| Vitamin B12 | ~ | 0.53 UG |
Minerals
calcium
Both milk and granola are high in calcium. Milk has 58% more calcium than granola - milk has 120mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 196 times more iron than milk - milk has 0.02mg of iron per 100 grams and granola has 4mg of iron.
potassium
Granola is an excellent source of potassium and it has 285% more potassium than milk - milk has 140mg 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 milk contain small amounts of beta-carotene.
| Granola | Milk | |
|---|---|---|
| beta-carotene | 11 UG | 4 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 milk per 100 grams.
| Granola | Milk | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.008 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than milk per 100 grams.
| Granola | Milk | |
|---|---|---|
| other omega 6 | 0.053 G | 0.004 G |
| linoleic acid | 7.194 G | 0.062 G |
| Total | 7.247 G | 0.066 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 (%) |
Milk 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 milk or granola contain more calories in 100 grams?Granola is high in calories and milk has 90% less calories than granola - milk has 50 calories in 100g and granola has 489 calories.
Does milk or granola have more carbohydrates?
By weight, granola is high in carbohydrates and milk has 90% fewer carbohydrates than granola - milk has 4.8g of carbs for 100g and granola has 53.9g of carbohydrates.
Does milk or granola contain more calcium?
Both milk and granola are high in calcium. Milk has 60% more calcium than granola - milk has 120mg of calcium in 100 grams and granola has 76mg of calcium.
Does milk or granola contain more iron?
Granola is an abundant source of iron and it has 196 times more iron than milk - milk has 0.02mg of iron in 100 grams and granola has 4mg of iron.
Does milk or granola contain more potassium?
Granola is a rich source of potassium and it has 290% more potassium than milk - milk has 140mg of potassium in 100 grams and granola has 539mg of potassium.