Granola vs. Yellow Corn

Nutrition comparison of Granola and Cooked Yellow Corn


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

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

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

  • Both yellow corn and granola are high in dietary fiber and potassium.
  • Granola has more thiamin, riboflavin, Vitamin B6 and folate.
  • Granola is an excellent source of Vitamin E, calcium, iron and protein.
  • Yellow corn has signficantly less saturated fat than granola.
  • Yellow corn has signficantly less sugar than granola.
Detailed nutritional comparison of granola and yellow corn 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 Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Yellow Corn src

Calories and Carbs

calories

Granola is high in calories and yellow corn has 80% less calories than granola - yellow corn has 96 calories per 100 grams and granola has 489 calories.

For macronutrient ratios, granola is much lighter in carbs, much heavier in fat and similar to yellow corn for protein. Granola has a macronutrient ratio of 11:44:45 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Yellow Corn
Protein 11% 12%
Carbohydrates 44% 76%
Fat 45% 12%
Alcohol ~ ~

carbohydrates

Granola is high in carbohydrates and yellow corn has 61% less carbohydrates than granola - yellow corn has 21g of total carbs per 100 grams and granola has 53.9g of carbohydrates.

dietary fiber

Both yellow corn and granola are high in dietary fiber. Granola has 271% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.

sugar

Yellow corn has signficantly less sugar than granola - yellow corn has 4.5g of sugar per 100 grams and granola has 19.8g of sugar.

Protein

protein

Granola is an excellent source of protein and it has 301% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and granola has 13.7g of protein.

Fat

saturated fat

Yellow corn has signficantly less saturated fat than granola - yellow corn has 0.2g of saturated fat per 100 grams and granola has 4g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Yellow corn has 358% more Vitamin C than granola - yellow corn has 5.5mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.

Vitamin A

Yellow corn and granola contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.

Vitamin E

Granola is an excellent source of Vitamin E and it has 122 times more Vitamin E than yellow corn - yellow corn has 0.09mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.

Vitamin K

Yellow corn and granola contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.

The B Vitamins

Granola has more thiamin, riboflavin, Vitamin B6 and folate. Both granola and yellow corn contain significant amounts of niacin and pantothenic acid.

Granola Yellow Corn
Thiamin 0.548 MG 0.093 MG
Riboflavin 0.354 MG 0.057 MG
Niacin 2.739 MG 1.683 MG
Pantothenic acid 0.752 MG 0.792 MG
Vitamin B6 0.37 MG 0.139 MG
Folate 84 UG 23 UG

Minerals

calcium

Granola is an excellent source of calcium and it has 24 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and granola has 76mg of calcium.

iron

Granola is an excellent source of iron and it has 778% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and granola has 4mg of iron.

potassium

Both yellow corn and granola are high in potassium. Granola has 147% more potassium than yellow corn - yellow corn has 218mg 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,

Granola Yellow Corn
beta-carotene 11 UG 66 UG
lutein + zeaxanthin 137 UG 906 UG
alpha-carotene ~ 23 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than yellow corn per 100 grams.

Granola Yellow Corn
alpha linoleic acid 0.611 G 0.018 G
EPA 0.002 G ~
Total 0.613 G 0.018 G

omega 6s

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

Granola Yellow Corn
other omega 6 0.053 G ~
linoleic acid 7.194 G 0.586 G
Total 7.247 G 0.586 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Granola or Yellow Corn .

Note: The specific food items compared are: Granola (Cereals ready-to-eat, granola, homemade) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .

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FAQ

Does yellow corn or granola contain more calories in 100 grams?
Granola is high in calories and yellow corn has 80% less calories than granola - yellow corn has 96 calories in 100g and granola has 489 calories.

Does yellow corn or granola have more carbohydrates?
By weight, granola is high in carbohydrates and yellow corn has 60% fewer carbohydrates than granola - yellow corn has 21g of carbs for 100g and granola has 53.9g of carbohydrates.

Does yellow corn or granola contain more calcium?
Granola is a rich source of calcium and it has 24 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and granola has 76mg of calcium.

Does yellow corn or granola contain more iron?
Granola is an abundant source of iron and it has 780% more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and granola has 4mg of iron.

Does yellow corn or granola contain more potassium?
Both yellow corn and granola are high in potassium. Granola has 150% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and granola has 539mg of potassium.

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