Cereal vs. Granola — In-Depth Nutrition Comparison
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What are the differences between cereal and granola?
- Cereal is higher in vitamin B1, iron, vitamin B2, vitamin B6, vitamin B3, vitamin C, and vitamin A; however, granola is richer in copper and fiber.
- Cereal's daily need coverage for vitamin B1 is 461% more.
- Granola contains 9 times less iron than cereal. Cereal contains 34.06mg of iron, while granola contains 3.7mg.
- Granola has less sodium.
- Granola has a lower glycemic index (53) than cereal (69).
We used Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins types in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +820.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +257.9% |
| Contains more CalciumCalcium | +230% |
| Contains more PotassiumPotassium | +104.8% |
| Contains more CopperCopper | +338% |
| Contains more PhosphorusPhosphorus | +196.1% |
| Contains less SodiumSodium | -67.7% |
| Contains more SeleniumSelenium | +174.6% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +541.7% |
| Contains more Vitamin AVitamin A | +77.3% |
| Contains more Vitamin B1Vitamin B1 | +727.4% |
| Contains more Vitamin B2Vitamin B2 | +344.8% |
| Contains more Vitamin B3Vitamin B3 | +190.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +46.7% |
| Contains more Vitamin EVitamin E | +2937.5% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 500% | |
| Vitamin B1 | 6.288mg | 0.76mg | 461% |
| Iron | 34.06mg | 3.7mg | 380% |
| Vitamin B2 | 3.87mg | 0.87mg | 231% |
| Folate | 816µg | 204% | |
| Vitamin B6 | 5.986mg | 4.08mg | 147% |
| Vitamin B3 | 29.62mg | 10.2mg | 121% |
| Copper | 0.137mg | 0.6mg | 51% |
| Vitamin A | 814µg | 459µg | 39% |
| Vitamin C | 38.5mg | 6mg | 36% |
| Manganese | 0.79mg | 34% | |
| Sodium | 795mg | 257mg | 23% |
| Fiber | 1.4g | 7g | 22% |
| Phosphorus | 77mg | 228mg | 22% |
| Selenium | 6.3µg | 17.3µg | 20% |
| Vitamin E | 0.08mg | 2.43mg | 16% |
| Magnesium | 19mg | 68mg | 12% |
| Vitamin D | 2.1µg | 11% | |
| Vitamin D | 82IU | 10% | |
| Polyunsaturated fat | 0.354g | 1.6g | 8% |
| Fats | 1.08g | 5.7g | 7% |
| Monounsaturated fat | 0.204g | 2.5g | 6% |
| Vitamin B5 | 0.226mg | 5% | |
| Saturated fat | 0.26g | 1.39g | 5% |
| Protein | 6.06g | 8.7g | 5% |
| Choline | 22.6mg | 4% | |
| Potassium | 105mg | 215mg | 3% |
| Calcium | 10mg | 33mg | 2% |
| Carbs | 86.85g | 80.9g | 2% |
| Calories | 378kcal | 389kcal | 1% |
| Vitamin K | 0µg | 1.3µg | 1% |
| Zinc | 7.6mg | 7.7mg | 1% |
| Net carbs | 85.45g | 73.9g | N/A |
| Sugar | 10.35g | 28.3g | N/A |
| Tryptophan | 0.066mg | 0% | |
| Threonine | 0.241mg | 0% | |
| Isoleucine | 0.26mg | 0% | |
| Leucine | 0.767mg | 0% | |
| Lysine | 0.113mg | 0% | |
| Methionine | 0.13mg | 0% | |
| Phenylalanine | 0.365mg | 0% | |
| Valine | 0.344mg | 0% | |
| Histidine | 0.162mg | 0% | |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +85.8% |
| Contains more ProteinProtein | +43.6% |
| Contains more FatsFats | +427.8% |
~equal in
Carbs
~80.9g
~equal in
Water
~3.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.3% |
| Contains more Mono. FatMonounsaturated fat | +1125.5% |
| Contains more Poly. FatPolyunsaturated fat | +352% |
