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.
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.
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.
Granola 122g
(
cup
)
|
Daily Values (%) |
Cooked Trout 113g
(
small fillet
)
|
|||||
|---|---|---|---|---|---|---|---|
| 597KCAL 30% |
|
157% | calories | 5% |
|
232KCAL 12% | |
| 66G 26% |
|
>999% | carbohydrates | 5% |
|
||
| 11G 43% |
|
>999% | dietary fiber | 5% |
|
||
| 24G | >999% | sugar | 5% | 0.05G | |||
| 30G 46% |
|
131% | total fat | 5% |
|
13G 20% | |
| 4.8G 27% |
|
92% | saturated fat | 5% |
|
2.5G 14% | |
| 13G | 189% | monounsaturated fat | 5% | 4.5G | |||
| 9.5G | 150% | polyunsaturated fat | 5% | 3.8G | |||
| 0.03G | >999% | trans fat | 5% | ||||
| 5% | cholesterol | >999% | 81MG | ||||
| 32MG 2% |
|
5% | sodium | >999% |
|
425MG 28% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.2UG 0.2% |
|
5% | Vitamin A | >999% |
|
98UG 14% | |
| 1.5MG 2% |
|
5% | Vitamin C | 153% |
|
3.8MG 5% | |
|
|
5% | Vitamin D | >999% |
|
73IU 15% | ||
| 93MG 9% |
|
166% | calcium | 5% |
|
35MG 4% | |
| 4.8MG 27% |
|
991% | iron | 5% |
|
0.44MG 2% | |
| 205MG 66% |
|
486% | magnesium | 5% |
|
35MG 11% | |
| 658MG 29% |
|
26% | potassium | 5% |
|
523MG 23% | |
| 0.67MG 61% |
|
319% | thiamin (Vit B1) | 5% |
|
0.16MG 14% | |
| 0.43MG 39% |
|
258% | riboflavin (Vit B2) | 5% |
|
0.12MG 11% | |
| 3.3MG 24% |
|
5% | niacin (Vit B3) | 133% |
|
7.7MG 55% | |
| 0.45MG 35% |
|
7% | Vitamin B6 | 5% |
|
0.42MG 33% | |
| 0.92MG 18% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
||
| 102UG 26% |
|
629% | folate (Vit B9) | 5% |
|
14UG 3% | |
|
|
5% | Vitamin B12 | >999% |
|
5.1UG 211% | ||
| 14MG 90% |
|
278% | Vitamin E | 5% |
|
3.7MG 25% | |
| 6.5UG 7% |
|
27% | Vitamin K | 5% |
|
5.1UG 6% | |
| 17G 33% |
|
5% | protein | 65% |
|
28G 55% | |
| 60MG 14% |
|
5% | choline | 50% |
|
90MG 21% | |
| 0.79MG 66% |
|
>999% | copper | 5% |
|
0.06MG 5% | |
| 4.9MG 271% |
|
>999% | manganese | 5% |
|
||
| 526MG 75% |
|
68% | phosphorus | 5% |
|
313MG 45% | |
| 31UG 56% |
|
5% | selenium | 6% |
|
33UG 59% | |
| 5.1MG 64% |
|
722% | zinc | 5% |
|
0.62MG 8% | |
| 7.1G | 5% | Water | 914% | 72G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7). |
|||||||
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.