Granola vs. Parmesan Cheese
Nutrition comparison of Granola and Parmesan Cheese
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
parmesan cheese
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and parmesan cheese:
- Both parmesan cheese and granola are high in calcium, calories and protein.
- Granola has more thiamin, niacin, Vitamin B6 and folate, however, parmesan cheese contains more Vitamin B12.
- Granola is an excellent source of Vitamin E, dietary fiber, iron and potassium.
- Parmesan cheese has more beta-carotene than granola, however, granola contains more lutein + zeaxanthin than parmesan cheese.
- Parmesan cheese has signficantly less sugar than granola.
- Parmesan cheese is an excellent source of Vitamin A.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Parmesan Cheese (Cheese, parmesan, hard) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both parmesan cheese and granola are high in calories. Granola has 25% more calories than parmesan cheese - parmesan cheese has 392 calories per 100 grams and granola has 489 calories.
| Granola | Parmesan Cheese | |
|---|---|---|
| Protein | 11% | 37% |
| Carbohydrates | 44% | 3% |
| Fat | 45% | 59% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and parmesan cheese has 94% less carbohydrates than granola - parmesan cheese has 3.2g 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 parmesan cheese - granola has 8.9g of dietary fiber per 100 grams and parmesan cheese does not contain significant amounts.
sugar
Parmesan cheese has signficantly less sugar than granola - parmesan cheese has 0.11g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both parmesan cheese and granola are high in protein. Parmesan cheese has 162% more protein than granola - parmesan cheese has 35.8g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Parmesan cheese is high in saturated fat and granola has 73% less saturated fat than parmesan cheese - parmesan cheese has 14.9g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and parmesan cheese are low in trans fat - granola has 0.02g of trans fat per 100 grams and parmesan cheese does not contain significant amounts.
cholesterol
Granola has less cholesterol than parmesan cheese - parmesan cheese has 68mg of cholesterol per 100 grams and granola does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than parmesan cheese - granola has 1.2mg of Vitamin C per 100 grams and parmesan cheese does not contain significant amounts.
Vitamin A
Parmesan cheese is an excellent source of Vitamin A and it has 206 times more Vitamin A than granola - parmesan cheese has 207ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin D
Parmesan cheese has more Vitamin D than granola - parmesan cheese has 19iu 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 49 times more Vitamin E than parmesan cheese - parmesan cheese has 0.22mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Parmesan cheese and granola contain similar amounts of Vitamin K - parmesan cheese has 1.7ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, niacin, Vitamin B6 and folate, however, parmesan cheese contains more Vitamin B12. Both granola and parmesan cheese contain significant amounts of riboflavin and pantothenic acid.
| Granola | Parmesan Cheese | |
|---|---|---|
| Thiamin | 0.548 MG | 0.039 MG |
| Riboflavin | 0.354 MG | 0.332 MG |
| Niacin | 2.739 MG | 0.271 MG |
| Pantothenic acid | 0.752 MG | 0.453 MG |
| Vitamin B6 | 0.37 MG | 0.091 MG |
| Folate | 84 UG | 7 UG |
| Vitamin B12 | ~ | 1.2 UG |
Minerals
calcium
Both parmesan cheese and granola are high in calcium. Parmesan cheese has 14 times more calcium than granola - parmesan cheese has 1184mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 382% more iron than parmesan cheese - parmesan cheese has 0.82mg of iron per 100 grams and granola has 4mg of iron.
potassium
Granola is an excellent source of potassium and it has 486% more potassium than parmesan cheese - parmesan cheese has 92mg 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, parmesan cheese has more beta-carotene than granola per 100 grams, however, granola contains more lutein + zeaxanthin than parmesan cheese per 100 grams.
| Granola | Parmesan Cheese | |
|---|---|---|
| beta-carotene | 11 UG | 66 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 parmesan cheese per 100 grams.
| Granola | Parmesan Cheese | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.297 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.297 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than parmesan cheese per 100 grams.
| Granola | Parmesan Cheese | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.272 G |
| Total | 7.247 G | 0.272 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 Parmesan Cheese (Cheese, parmesan, hard) .
Granola g
()
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Daily Values (%) |
Parmesan Cheese g
()
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| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does parmesan cheese or granola contain more calories in 100 grams?Both parmesan cheese and granola are high in calories. Granola has 30% more calories than parmesan cheese - parmesan cheese has 392 calories in 100g and granola has 489 calories.
Is parmesan cheese or granola better for protein?
Both parmesan cheese and granola are high in protein. Parmesan cheese has 160% more protein than granola - parmesan cheese has 35.8g of protein per 100 grams and granola has 13.7g of protein.
Does parmesan cheese or granola have more carbohydrates?
By weight, granola is high in carbohydrates and parmesan cheese has 90% fewer carbohydrates than granola - parmesan cheese has 3.2g of carbs for 100g and granola has 53.9g of carbohydrates.
Does parmesan cheese or granola contain more calcium?
Both parmesan cheese and granola are high in calcium. Parmesan cheese has 14 times more calcium than granola - parmesan cheese has 1184mg of calcium in 100 grams and granola has 76mg of calcium.
Does parmesan cheese or granola contain more iron?
Granola is an abundant source of iron and it has 380% more iron than parmesan cheese - parmesan cheese has 0.82mg of iron in 100 grams and granola has 4mg of iron.
Does parmesan cheese or granola contain more potassium?
Granola is a rich source of potassium and it has 490% more potassium than parmesan cheese - parmesan cheese has 92mg of potassium in 100 grams and granola has 539mg of potassium.