Granola vs. Oats

Nutrition comparison of Granola and Oats


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

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

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

  • Both oats and granola are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Granola has more riboflavin, niacin and Vitamin B6.
  • Granola is an excellent source of Vitamin E.
  • Oat has 69% less saturated fat than granola.
  • Oat has signficantly less sugar than granola.
Detailed nutritional comparison of granola and oats 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 Oats (Oats (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Oats src

Calories and Carbs

calories

Both oats and granola are high in calories. Granola has 26% more calories than oat - oat has 389 calories per 100 grams and granola has 489 calories.

For macronutrient ratios, granola is lighter in protein, much lighter in carbs and much heavier in fat compared to oats per calorie. Granola has a macronutrient ratio of 11:44:45 and for oats, 17:67:16 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Oats
Protein 11% 17%
Carbohydrates 44% 67%
Fat 45% 16%
Alcohol ~ ~

carbohydrates

Both oats and granola are high in carbohydrates. Oat has 23% more carbohydrates than granola - oat has 66.3g of total carbs per 100 grams and granola has 53.9g of carbohydrates.

dietary fiber

Both oats and granola are high in dietary fiber. Oat has 19% more dietary fiber than granola - oat has 10.6g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.

sugar

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



Protein

protein

Both oats and granola are high in protein. Oat has 24% more protein than granola - oat has 16.9g of protein per 100 grams and granola has 13.7g of protein.

Fat

saturated fat

Oat has 69% less saturated fat than granola - oat has 1.2g of saturated fat per 100 grams and granola has 4g of saturated fat.

trans fat

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

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin E

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

Vitamin K

Granola has more Vitamin K than oat - granola has 5.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

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

Granola Oats
Thiamin 0.548 MG 0.763 MG
Riboflavin 0.354 MG 0.139 MG
Niacin 2.739 MG 0.961 MG
Pantothenic acid 0.752 MG 1.349 MG
Vitamin B6 0.37 MG 0.119 MG
Folate 84 UG 56 UG

Minerals

calcium

Both oats and granola are high in calcium. Granola has 41% more calcium than oat - oat has 54mg of calcium per 100 grams and granola has 76mg of calcium.

iron

Both oats and granola are high in iron. Oat has 19% more iron than granola - oat has 4.7mg of iron per 100 grams and granola has 4mg of iron.

potassium

Both oats and granola are high in potassium. Granola has 26% more potassium than oat - oat has 429mg 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 oat per 100 grams.

Granola Oats
alpha linoleic acid 0.611 G 0.111 G
EPA 0.002 G ~
Total 0.613 G 0.111 G

omega 6s

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

Granola Oats
other omega 6 0.053 G ~
linoleic acid 7.194 G 2.424 G
Total 7.247 G 2.424 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 Oats (Oats (Includes foods for USDA's Food Distribution Program)) .

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