Granola vs. Golden Grahams Cereal — In-Depth Nutrition Comparison
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The main differences between granola and golden Grahams Cereal
- Granola is richer in vitamin B12, vitamin B6, folate, and copper, yet golden Grahams Cereal is richer in iron, vitamin B2, zinc, vitamin B3, vitamin B1, and calcium.
- Daily need coverage for vitamin B12 for granola is 300% higher.
- Granola contains 3 times more copper than golden Grahams Cereal. Granola contains 0.6mg of copper, while golden Grahams Cereal contains 0.206mg.
- Granola has a lower glycemic index than golden Grahams Cereal.
Food types used in this article are Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS.
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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 MagnesiumMagnesium | +161.5% |
| Contains more CopperCopper | +191.3% |
| Contains more PhosphorusPhosphorus | +76.7% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +208.9% |
| Contains more CalciumCalcium | +878.8% |
| Contains more IronIron | +291.9% |
| Contains more ZincZinc | +57.1% |
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 EVitamin E | +279.7% |
| Contains more Vitamin B6Vitamin B6 | +152.9% |
| Contains more Vitamin B12Vitamin B12 | +150% |
| Contains more FolateFolate | +152.6% |
| Contains more CholineCholine | +48.7% |
| Contains more Vitamin CVitamin C | +223.3% |
| Contains more Vitamin DVitamin D | +52.4% |
| Contains more Vitamin B1Vitamin B1 | +57.9% |
| Contains more Vitamin B2Vitamin B2 | +60.9% |
| Contains more Vitamin B3Vitamin B3 | +57.8% |
| Contains more Vitamin KVitamin K | +53.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 4.8µg | 300% |
| Vitamin B6 | 4.08mg | 1.613mg | 190% |
| Iron | 3.7mg | 14.5mg | 135% |
| Folate | 816µg | 323µg | 123% |
| Manganese | 1.848mg | 80% | |
| Copper | 0.6mg | 0.206mg | 44% |
| Vitamin B2 | 0.87mg | 1.4mg | 41% |
| Zinc | 7.7mg | 12.1mg | 40% |
| Vitamin B3 | 10.2mg | 16.1mg | 37% |
| Vitamin B1 | 0.76mg | 1.2mg | 37% |
| Calcium | 33mg | 323mg | 29% |
| Sodium | 257mg | 772mg | 22% |
| Selenium | 17.3µg | 5.6µg | 21% |
| Vitamin C | 6mg | 19.4mg | 15% |
| Phosphorus | 228mg | 129mg | 14% |
| Vitamin E | 2.43mg | 0.64mg | 12% |
| Magnesium | 68mg | 26mg | 10% |
| Vitamin B5 | 0.338mg | 7% | |
| Protein | 8.7g | 5.3g | 7% |
| Vitamin D | 82IU | 129IU | 6% |
| Vitamin D | 2.1µg | 3.2µg | 6% |
| Fiber | 7g | 5.6g | 6% |
| Saturated fat | 1.39g | 0.4g | 5% |
| Fats | 5.7g | 3.2g | 4% |
| Polyunsaturated fat | 1.6g | 1g | 4% |
| Monounsaturated fat | 2.5g | 1.6g | 2% |
| Choline | 22.6mg | 15.2mg | 1% |
| Calories | 389kcal | 374kcal | 1% |
| Vitamin K | 1.3µg | 2µg | 1% |
| Carbs | 80.9g | 85.1g | 1% |
| Vitamin A | 459µg | 472µg | 1% |
| Net carbs | 73.9g | 79.5g | N/A |
| Potassium | 215mg | 206mg | 0% |
| Sugar | 28.3g | 35g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.7 g
Fats:
5.7 g
Carbs:
80.9 g
Water:
3.5 g
Other:
1.2 g
Protein:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
| Contains more ProteinProtein | +64.2% |
| Contains more FatsFats | +78.1% |
| Contains more WaterWater | +59.1% |
| Contains more OtherOther | +250% |
~equal in
Carbs
~85.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.39 g
Monounsaturated fat:
Mono. Fat
2.5 g
Polyunsaturated fat:
Poly. Fat
1.6 g
Saturated fat:
Sat. Fat
0.4 g
Monounsaturated fat:
Mono. Fat
1.6 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains more Mono. FatMonounsaturated fat | +56.3% |
| Contains more Poly. FatPolyunsaturated fat | +60% |
| Contains less Sat. FatSaturated fat | -71.2% |
