Granola vs. Oatmeal

Nutrition comparison of Granola and Oatmeal


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

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

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

  • Both granola and oatmeal are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Granola has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Granola is an excellent source of Vitamin E.
  • Oatmeal has 72% less saturated fat than granola.
  • Oatmeal has signficantly less sugar than granola.
Detailed nutritional comparison of granola and oatmeal 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 Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) . Have a correction or suggestions? Shoot us an email.


Image of Granola src
Image of Oatmeal src

Calories and Carbs

calories

Both granola and oatmeal are high in calories. Granola has 33% more calories than oatmeal - granola has 489 calories per 100 grams and oatmeal has 367 calories.

For macronutrient ratios, granola is lighter in protein, much lighter in carbs and much heavier in fat compared to oatmeal per calorie. Granola has a macronutrient ratio of 11:44:45 and for oatmeal, 17:69:15 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Granola Oatmeal
Protein 11% 17%
Carbohydrates 44% 69%
Fat 45% 15%
Alcohol ~ ~

carbohydrates

Both granola and oatmeal are high in carbohydrates. Oatmeal has 24% more carbohydrates than granola - granola has 53.9g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.

dietary fiber

Both granola and oatmeal are high in dietary fiber. Oatmeal has a little more dietary fiber (10%) than granola by weight - granola has 8.9g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.

sugar

Oatmeal has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and oatmeal has 1g of sugar.

Protein

protein

Both granola and oatmeal are high in protein. Oatmeal has 17% more protein than granola - granola has 13.7g of protein per 100 grams and oatmeal has 16g of protein.

Fat

saturated fat

Oatmeal has 72% less saturated fat than granola - granola has 4g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.

trans fat

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

Vitamins

Vitamin C

Granola has more Vitamin C than oatmeal - granola has 1.2mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.

Vitamin A

Granola and oatmeal contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.

Vitamin E

Granola is an excellent source of Vitamin E and it has 22 times more Vitamin E than oatmeal - granola has 11.1mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Granola Oatmeal
Thiamin 0.548 MG 0.73 MG
Riboflavin 0.354 MG 0.14 MG
Niacin 2.739 MG 0.78 MG
Pantothenic acid 0.752 MG ~
Vitamin B6 0.37 MG 0.12 MG
Folate 84 UG 32 UG

Minerals

calcium

Both granola and oatmeal are high in calcium. Granola has 46% more calcium than oatmeal - granola has 76mg of calcium per 100 grams and oatmeal has 52mg of calcium.

iron

Both granola and oatmeal are high in iron. Granola is very similar to granola for iron - granola has 4mg of iron per 100 grams and oatmeal has 4.2mg of iron.

potassium

Both granola and oatmeal are high in potassium. Granola has 54% more potassium than oatmeal - granola has 539mg of potassium per 100 grams and oatmeal has 350mg of potassium.




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 Oatmeal .

Note: The specific food items compared are: Granola (Cereals ready-to-eat, granola, homemade) and Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) .

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FAQ

Does granola or oatmeal contain more calories in 100 grams?
Both granola and oatmeal are high in calories. Granola has 30% more calories than oatmeal - granola has 489 calories in 100g and oatmeal has 367 calories.

Does granola or oatmeal have more carbohydrates?
By weight, both granola and oatmeal are high in carbohydrates. oatmeal has 20% more carbohydrates than granola - granola has 53.9g of carbs for 100g and oatmeal has 67g of carbohydrates.

Does granola or oatmeal contain more calcium?
Both granola and oatmeal are high in calcium. Granola has 50% more calcium than oatmeal - granola has 76mg of calcium in 100 grams and oatmeal has 52mg of calcium.

Does granola or oatmeal contain more iron?
Both granola and oatmeal are high in iron. Granola is very similar to granola for iron - granola has 4mg of iron in 100 grams and oatmeal has 4.2mg of iron.

Does granola or oatmeal contain more potassium?
Both granola and oatmeal are high in potassium. Granola has 50% more potassium than oatmeal - granola has 539mg of potassium in 100 grams and oatmeal has 350mg of potassium.

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