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  6. Fruit roll ups vs. Granola

Fruit roll ups vs. Granola — In-Depth Nutrition Comparison

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How are fruit roll ups and granola different?

  • Fruit roll ups have more vitamin C; however, granola is richer in selenium and polyunsaturated fat.
  • Fruit roll ups cover your daily need for vitamin C, 127% more than granola.
  • Fruit roll ups have a higher glycemic index. The glycemic index of fruit roll ups is 99, while the glycemic index of granola is 53.

Snacks, GENERAL MILLS, BETTY CROCKER Fruit Roll Ups, berry flavored, with vitamin C and Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins types were used in this article.

Infographic

Fruit roll ups vs Granola infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 41% 0% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 9.9% 19% 139% 200% 210% 98% 34% 0% 94%
Contains less SodiumSodium -18.9%
Contains more SeleniumSelenium +440.6%
~equal in Manganese ~mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 400% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Granola
Granola
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 153% 49% 32% 190% 201% 191% 0% 942% 1500% 3.3% 612% 12%
Contains more Vitamin CVitamin C +1900%
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Fruit roll ups Granola DV% diff.
Vitamin B12 12µg 500%
Vitamin B6 4.08mg 314%
Folate 816µg 204%
Vitamin C 120mg 6mg 127%
Zinc 7.7mg 70%
Copper 0.6mg 67%
Vitamin B2 0.87mg 67%
Vitamin B3 10.2mg 64%
Vitamin B1 0.76mg 63%
Vitamin A 459µg 51%
Iron 3.7mg 46%
Phosphorus 228mg 33%
Fiber 7g 28%
Selenium 3.2µg 17.3µg 26%
Protein 0.1g 8.7g 17%
Magnesium 68mg 16%
Vitamin E 2.43mg 16%
Vitamin D 2.1µg 11%
Vitamin D 82IU 10%
Polyunsaturated fat 0.093g 1.6g 10%
Potassium 215mg 6%
Choline 22.6mg 4%
Sodium 317mg 257mg 3%
Calcium 33mg 3%
Fats 3.5g 5.7g 3%
Saturated fat 0.99g 1.39g 2%
Monounsaturated fat 1.724g 2.5g 2%
Carbs 85.2g 80.9g 1%
Vitamin K 1.3µg 1%
Calories 373kcal 389kcal 1%
Net carbs 85.2g 73.9g N/A
Sugar 38.7g 28.3g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 85% 10%
Protein: 0.1 g
Fats: 3.5 g
Carbs: 85.2 g
Water: 10.2 g
Other: 1 g
9% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 g
Contains more WaterWater +191.4%
Contains more ProteinProtein +8600%
Contains more FatsFats +62.9%
Contains more OtherOther +20%
~equal in Carbs ~80.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 61% 3%
Saturated fat: Sat. Fat 0.99 g
Monounsaturated fat: Mono. Fat 1.724 g
Polyunsaturated fat: Poly. Fat 0.093 g
25% 46% 29%
Saturated fat: Sat. Fat 1.39 g
Monounsaturated fat: Mono. Fat 2.5 g
Polyunsaturated fat: Poly. Fat 1.6 g
Contains less Sat. FatSaturated fat -28.8%
Contains more Mono. FatMonounsaturated fat +45%
Contains more Poly. FatPolyunsaturated fat +1620.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fruit roll ups - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168808/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.