Granola vs. Sweet Potatoes
Nutrition comparison of Granola and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and sweet potatoes:
- Both sweet potatoes and granola are high in dietary fiber and potassium.
- Granola has more thiamin, riboflavin, niacin and folate.
- Granola is an excellent source of Vitamin E, calcium, iron and protein.
- Sweet potato has more beta-carotene than granola, however, granola contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has signficantly less saturated fat than granola.
- Sweet potato has signficantly less sugar than granola.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and sweet potato has 82% less calories than granola - sweet potato has 86 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Granola has a macronutrient ratio of 11:44:45 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Sweet Potatoes | |
|---|---|---|
| Protein | 11% | 7% |
| Carbohydrates | 44% | 92% |
| Fat | 45% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and sweet potato has 63% less carbohydrates than granola - sweet potato has 20.1g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both sweet potatoes and granola are high in dietary fiber. Granola has 197% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Sweet potato has signficantly less sugar than granola - sweet potato has 4.2g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 771% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Sweet potato has signficantly less saturated fat than granola - sweet potato has 0.02g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and sweet potatoes are low in trans fat - granola has 0.02g of trans fat per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potatoes and granola contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 708 times more Vitamin A than granola - sweet potato has 709ug 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 41 times more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Sweet potatoes and granola contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, riboflavin, niacin and folate. Both granola and sweet potatoes contain significant amounts of pantothenic acid and Vitamin B6.
| Granola | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.548 MG | 0.078 MG |
| Riboflavin | 0.354 MG | 0.061 MG |
| Niacin | 2.739 MG | 0.557 MG |
| Pantothenic acid | 0.752 MG | 0.8 MG |
| Vitamin B6 | 0.37 MG | 0.209 MG |
| Folate | 84 UG | 11 UG |
Minerals
calcium
Granola is an excellent source of calcium and it has 153% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Granola is an excellent source of iron and it has 548% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both sweet potatoes and granola are high in potassium. Granola has 60% more potassium than sweet potato - sweet potato has 337mg 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, sweet potato has more beta-carotene than granola per 100 grams, however, granola contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Granola | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 11 UG | 8509 UG |
| lutein + zeaxanthin | 137 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Granola | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.001 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than sweet potato per 100 grams.
| Granola | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.013 G |
| Total | 7.247 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Granola g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 sweet potatoes or granola contain more calories in 100 grams?Granola is high in calories and sweet potato has 80% less calories than granola - sweet potato has 86 calories in 100g and granola has 489 calories.
Does sweet potatoes or granola have more carbohydrates?
By weight, granola is high in carbohydrates and sweet potato has 60% fewer carbohydrates than granola - sweet potato has 20.1g of carbs for 100g and granola has 53.9g of carbohydrates.
Does sweet potatoes or granola contain more calcium?
Granola is a rich source of calcium and it has 150% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and granola has 76mg of calcium.
Does sweet potatoes or granola contain more iron?
Granola is an abundant source of iron and it has 550% more iron than sweet potato - sweet potato has 0.61mg of iron in 100 grams and granola has 4mg of iron.
Does sweet potatoes or granola contain more potassium?
Both sweet potatoes and granola are high in potassium. Granola has 60% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and granola has 539mg of potassium.