Granola vs. Trout

Nutrition comparison of Granola and Cooked Trout


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

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

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

  • Both granola and trout are high in calories, potassium and protein.
  • Granola has more thiamin, riboflavin, pantothenic acid and folate, however, trout contains more niacin and Vitamin B12.
  • Granola is an excellent source of Vitamin E, calcium, dietary fiber and iron.
  • Trout has signficantly less sugar than granola.
  • Trout has signficantly more Vitamin A than granola.
  • Trout has signficantly more Vitamin D than granola.
Detailed nutritional comparison of granola and trout 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 Trout (Trout, cooked, NS as to cooking method) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Trout src

Calories and Carbs

calories

Both granola and trout are high in calories. Granola has 139% more calories than trout - granola has 489 calories per 100 grams and trout has 205 calories.

For macronutrient ratios, granola is much lighter in protein, much heavier in carbs and lighter in fat compared to trout per calorie. Granola has a macronutrient ratio of 11:44:45 and for trout, 49:0:51 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Trout
Protein 11% 49%
Carbohydrates 44% ~
Fat 45% 51%
Alcohol ~ ~

carbohydrates

Granola is high in carbohydrates and trout has 100% less carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and trout has 0.1g of carbohydrates.

dietary fiber

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

sugar

Trout has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and trout has 0.04g of sugar.

Protein

protein

Both granola and trout are high in protein. Trout has 78% more protein than granola - granola has 13.7g of protein per 100 grams and trout has 24.4g of protein.

Fat

saturated fat

Trout has 45% less saturated fat than granola - granola has 4g of saturated fat per 100 grams and trout has 2.2g of saturated fat.

trans fat

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

cholesterol

Granola has less cholesterol than trout - trout has 72mg of cholesterol per 100 grams and granola does not contain significant amounts.

Vitamins

Vitamin C

Granola and trout contain similar amounts of Vitamin C - granola has 1.2mg of Vitamin C per 100 grams and trout has 3.4mg of Vitamin C.

Vitamin A

Trout has signficantly more Vitamin A than granola - granola has 1ug of Vitamin A per 100 grams and trout has 87ug of Vitamin A.

Vitamin D

Trout has signficantly more Vitamin D than granola - trout has 64.6iu 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 236% more Vitamin E than trout - granola has 11.1mg of Vitamin E per 100 grams and trout has 3.3mg of Vitamin E.

Vitamin K

Granola and trout contain similar amounts of Vitamin K - granola has 5.3ug of Vitamin K per 100 grams and trout has 4.5ug of Vitamin K.

The B Vitamins

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

Granola Trout
Thiamin 0.548 MG 0.14 MG
Riboflavin 0.354 MG 0.11 MG
Niacin 2.739 MG 6.811 MG
Pantothenic acid 0.752 MG ~
Vitamin B6 0.37 MG 0.375 MG
Folate 84 UG 12 UG
Vitamin B12 ~ 4.47 UG

Minerals

calcium

Granola is an excellent source of calcium and it has 145% more calcium than trout - granola has 76mg of calcium per 100 grams and trout has 31mg of calcium.

iron

Granola is an excellent source of iron and it has 913% more iron than trout - granola has 4mg of iron per 100 grams and trout has 0.39mg of iron.

potassium

Both granola and trout are high in potassium. Granola has 16% more potassium than trout - granola has 539mg of potassium per 100 grams and trout has 463mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than trout per 100 grams, however, trout contains more epa, dha and dpa than granola per 100 grams.

Granola Trout
alpha linoleic acid 0.611 G 0.268 G
EPA 0.002 G 0.265 G
DHA ~ 0.631 G
DPA ~ 0.111 G
Total 0.613 G 1.275 G

omega 6s

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

Granola Trout
other omega 6 ~ 0.053 G
linoleic acid 7.194 G 1.929 G
Total 7.194 G 1.982 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 Trout (Trout, cooked, NS as to cooking method) .

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FAQ

Does granola or trout contain more calories in 100 grams?
Both granola and trout are high in calories. Granola has 140% more calories than trout - granola has 489 calories in 100g and trout has 205 calories.

Is granola or trout better for protein?
Both granola and trout are high in protein. Trout has 80% more protein than granola - granola has 13.7g of protein per 100 grams and trout has 24.4g of protein.

Does granola or trout have more carbohydrates?
By weight, granola is high in carbohydrates and trout has 100% fewer carbohydrates than granola - granola has 53.9g of carbs for 100g and trout has 0.1g of carbohydrates.

Does granola or trout contain more calcium?
Granola is a rich source of calcium and it has 150% more calcium than trout - granola has 76mg of calcium in 100 grams and trout has 31mg of calcium.

Does granola or trout contain more iron?
Granola is an abundant source of iron and it has 910% more iron than trout - granola has 4mg of iron in 100 grams and trout has 0.39mg of iron.

Does granola or trout contain more potassium?
Both granola and trout are high in potassium. Granola has 20% more potassium than trout - granola has 539mg of potassium in 100 grams and trout has 463mg of potassium.