Whole Wheat Bread vs. Granola
Nutrition comparison of Whole Wheat Bread and Granola
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
granola
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and granola:
- Both whole wheat bread and granola are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Granola has more riboflavin and pantothenic acid.
- Granola is an excellent source of Vitamin E.
- Whole wheat bread has 3.5 times less saturated fat than granola.
- Whole wheat bread has 68% less sugar than granola.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Granola (Cereals ready-to-eat, granola, homemade) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and granola are high in calories. Granola has 85% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and granola has 489 calories.
| Whole Wheat Bread | Granola | |
|---|---|---|
| Protein | 20% | 11% |
| Carbohydrates | 65% | 44% |
| Fat | 14% | 45% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and granola are high in carbohydrates. Granola has 24% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both whole wheat bread and granola are high in dietary fiber. Granola has 20% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Whole wheat bread has 68% less sugar than granola - whole wheat bread has 6.4g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Both whole wheat bread and granola are high in protein. Whole wheat bread is very similar to whole wheat bread for protein - whole wheat bread has 13.4g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Whole wheat bread has 3.5 times less saturated fat than granola - whole wheat bread has 0.87g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and whole wheat bread are low in trans fat - granola has 0.02g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and granola contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Granola and whole wheat bread contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has 29 times more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Whole wheat bread and granola contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more riboflavin and pantothenic acid. Both whole wheat bread and granola contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Whole Wheat Bread | Granola | |
|---|---|---|
| Thiamin | 0.279 MG | 0.548 MG |
| Riboflavin | 0.131 MG | 0.354 MG |
| Niacin | 4.042 MG | 2.739 MG |
| Pantothenic acid | 0.336 MG | 0.752 MG |
| Vitamin B6 | 0.263 MG | 0.37 MG |
| Folate | 75 UG | 84 UG |
Minerals
calcium
Both whole wheat bread and granola are high in calcium. Whole wheat bread has 36% more calcium than granola - whole wheat bread has 103mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both whole wheat bread and granola are high in iron. Granola has 58% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both whole wheat bread and granola are high in potassium. Granola has 134% more potassium than whole wheat bread - whole wheat bread has 230mg 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, both whole wheat bread and granola contain significant amounts of lutein + zeaxanthin.
| Whole Wheat Bread | Granola | |
|---|---|---|
| beta-carotene | 1 UG | 11 UG |
| lutein + zeaxanthin | 94 UG | 137 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than whole wheat bread per 100 grams.
| Whole Wheat Bread | Granola | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.611 G |
| EPA | ~ | 0.002 G |
| Total | 0.205 G | 0.613 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Granola | |
|---|---|---|
| other omega 6 | 0.002 G | 0.053 G |
| linoleic acid | 1.667 G | 7.194 G |
| Total | 1.669 G | 7.247 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Granola (Cereals ready-to-eat, granola, homemade) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Granola g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat bread or granola contain more calories in 100 grams?Both whole wheat bread and granola are high in calories. Granola has 90% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and granola has 489 calories.
Does whole wheat bread or granola have more carbohydrates?
By weight, both whole wheat bread and granola are high in carbohydrates. granola has 20% more carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and granola has 53.9g of carbohydrates.
Does whole wheat bread or granola contain more calcium?
Both whole wheat bread and granola are high in calcium. Whole wheat bread has 40% more calcium than granola - whole wheat bread has 103mg of calcium in 100 grams and granola has 76mg of calcium.
Does whole wheat bread or granola contain more iron?
Both whole wheat bread and granola are high in iron. Granola has 60% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and granola has 4mg of iron.
Does whole wheat bread or granola contain more potassium?
Both whole wheat bread and granola are high in potassium. Granola has 130% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and granola has 539mg of potassium.