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Granola vs. Cereal — In-Depth Nutrition Comparison

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What are the differences between Granola and Cereal?

  • Granola is higher in Copper, and Fiber, however, Cereal is richer in Vitamin B1, Iron, Vitamin B2, Vitamin B6, Vitamin B3, Vitamin A RAE, and Vitamin C.
  • Cereal's daily need coverage for Vitamin B1 is 461% more.
  • Cereal contains 5 times less Fiber than Granola. Granola contains 7g of Fiber, while Cereal contains 1.4g.
  • Granola has less Sodium.

We used Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types in this article.

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Granola vs Cereal 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 49% 9.9% 19% 139% 200% 210% 98% 34% 0% 94%
Cereal
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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%
Contains more IronIron +820.5%
~equal in Zinc ~7.6mg

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 20% 92% 49% 63% 190% 201% 191% 0% 942% 1500% 3.3% 612% 12%
Cereal
7
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 128% 168% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin E Vitamin E +2937.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +541.7%
Contains more Vitamin AVitamin A +82.4%
Contains more Vitamin B1Vitamin B1 +727.4%
Contains more Vitamin B2Vitamin B2 +344.8%
Contains more Vitamin B3Vitamin B3 +190.4%
Contains more Vitamin B6Vitamin B6 +46.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 g
Cereal
3
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more ProteinProtein +43.6%
Contains more FatsFats +427.8%
Contains more OtherOther +85.8%
~equal in Carbs ~86.85g
~equal in Water ~3.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 46% 29%
Saturated Fat: Sat. Fat 1.39 g
Monounsaturated Fat: Mono. Fat 2.5 g
Polyunsaturated fat: Poly. Fat 1.6 g
Cereal
1
32% 25% 43%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains more Mono. FatMonounsaturated Fat +1125.5%
Contains more Poly. FatPolyunsaturated fat +352%
Contains less Sat. FatSaturated Fat -81.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Granola Cereal
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Granola Cereal Opinion
Calories 389kcal 378kcal Granola
Protein 8.7g 6.06g Granola
Fats 5.7g 1.08g Granola
Vitamin C 6mg 38.5mg Cereal
Net carbs 73.9g 85.45g Cereal
Carbs 80.9g 86.85g Cereal
Vitamin D 82IU Granola
Magnesium 68mg 19mg Granola
Calcium 33mg 10mg Granola
Potassium 215mg 105mg Granola
Iron 3.7mg 34.06mg Cereal
Sugar 28.3g 10.35g Cereal
Fiber 7g 1.4g Granola
Copper 0.6mg 0.137mg Granola
Zinc 7.7mg 7.6mg Granola
Phosphorus 228mg 77mg Granola
Sodium 257mg 795mg Granola
Vitamin A 1531IU 2792IU Cereal
Vitamin A RAE 459µg 814µg Cereal
Vitamin E 2.43mg 0.08mg Granola
Vitamin D 2.1µg Granola
Manganese 0.79mg Cereal
Selenium 17.3µg 6.3µg Granola
Vitamin B1 0.76mg 6.288mg Cereal
Vitamin B2 0.87mg 3.87mg Cereal
Vitamin B3 10.2mg 29.62mg Cereal
Vitamin B5 0.226mg Cereal
Vitamin B6 4.08mg 5.986mg Cereal
Vitamin B12 12µg Granola
Vitamin K 1.3µg 0µg Granola
Folate 816µg Granola
Choline 22.6mg Granola
Saturated Fat 1.39g 0.26g Cereal
Monounsaturated Fat 2.5g 0.204g Granola
Polyunsaturated fat 1.6g 0.354g Granola
Tryptophan 0.066mg Cereal
Threonine 0.241mg Cereal
Isoleucine 0.26mg Cereal
Leucine 0.767mg Cereal
Lysine 0.113mg Cereal
Methionine 0.13mg Cereal
Phenylalanine 0.365mg Cereal
Valine 0.344mg Cereal
Histidine 0.162mg Cereal
Fructose 0.26g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Granola Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
298%
Granola
363%
Cereal
Minerals Daily Need Coverage Score
85%
Granola
183%
Cereal

Comparison summary

Which food contains less Sodium?
Granola
Granola contains less Sodium (difference - 538mg)
Which food is lower in glycemic index?
Granola
Granola is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Granola
Granola is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cereal
Cereal is lower in Sugar (difference - 17.95g)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 1.13g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.