Granola vs. Pork

Nutrition comparison of Granola and Cooked Pork


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

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

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

  • Both pork and granola are high in calories, potassium and protein.
  • Granola has more folate, however, pork contains more Vitamin B12.
  • Granola is an excellent source of Vitamin E, calcium, dietary fiber and iron.
  • Pork has signficantly less sugar than granola.
Detailed nutritional comparison of granola and pork 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 Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Pork src

Calories and Carbs

calories

Both pork and granola are high in calories. Granola has 65% more calories than pork - pork has 297 calories per 100 grams and granola has 489 calories.

For macronutrient ratios, granola is much lighter in protein, much heavier in carbs and lighter in fat compared to pork per calorie. Granola has a macronutrient ratio of 11:44:45 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Pork
Protein 11% 36%
Carbohydrates 44% ~
Fat 45% 65%
Alcohol ~ ~

carbohydrates

Granola is high in carbohydrates and pork has less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and pork does not contain significant amounts.

dietary fiber

Granola is an excellent source of dietary fiber and it has more dietary fiber than pork - granola has 8.9g of dietary fiber per 100 grams and pork does not contain significant amounts.

sugar

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

Protein

protein

Both pork and granola are high in protein. Pork has 88% more protein than granola - pork has 25.7g of protein per 100 grams and granola has 13.7g of protein.

Fat

saturated fat

Pork is high in saturated fat and granola has 49% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and granola has 4g of saturated fat.

trans fat

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

cholesterol

Granola has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and granola does not contain significant amounts.

Vitamins

Vitamin C

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

Vitamin A

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

Vitamin D

Pork has more Vitamin D than granola - pork has 21iu 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 51 times more Vitamin E than pork - pork has 0.21mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.

Vitamin K

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

The B Vitamins

Granola has more folate, however, pork contains more Vitamin B12. Both granola and pork contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.

Granola Pork
Thiamin 0.548 MG 0.706 MG
Riboflavin 0.354 MG 0.22 MG
Niacin 2.739 MG 4.206 MG
Pantothenic acid 0.752 MG 0.52 MG
Vitamin B6 0.37 MG 0.391 MG
Folate 84 UG 6 UG
Vitamin B12 ~ 0.54 UG

Minerals

calcium

Granola is an excellent source of calcium and it has 245% more calcium than pork - pork has 22mg of calcium per 100 grams and granola has 76mg of calcium.

iron

Granola is an excellent source of iron and it has 206% more iron than pork - pork has 1.3mg of iron per 100 grams and granola has 4mg of iron.

potassium

Both pork and granola are high in potassium. Granola has 49% more potassium than pork - pork has 362mg 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 pork per 100 grams.

Granola Pork
alpha linoleic acid 0.611 G 0.07 G
EPA 0.002 G ~
Total 0.613 G 0.07 G

omega 6s

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

Granola Pork
other omega 6 ~ 0.08 G
linoleic acid 7.194 G 1.64 G
Total 7.194 G 1.72 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 Pork (Pork, fresh, ground, cooked) .

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