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Granola vs. Granola bars — In-Depth Nutrition Comparison

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The main differences between granola and granola bars

  • Granola is richer than granola bars in vitamin B12, vitamin B6, folate, vitamin B2, vitamin B3, zinc, vitamin B1, vitamin A, copper, and vitamin D.
  • Daily need coverage for vitamin B12 for granola is 500% higher.

Food types used in this article are Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Snacks, granola bars, hard, plain.

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Granola vs Granola bars 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 18% 30% 111% 131% 55% 119% 38% 232% 88%
Contains more IronIron +25.4%
Contains more CopperCopper +53.1%
Contains more ZincZinc +279.3%
Contains less SodiumSodium -12.6%
Contains more MagnesiumMagnesium +42.6%
Contains more CalciumCalcium +84.8%
Contains more PotassiumPotassium +56.3%
Contains more PhosphorusPhosphorus +21.5%
~equal in Selenium ~16.2µg

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.
Granola
10
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%
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 3% 0.67% 42% 0% 66% 27% 30% 49% 20% 0% 37% 17% 12%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +22850%
Contains more Vitamin EVitamin E +16.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +187.9%
Contains more Vitamin B2Vitamin B2 +631.1%
Contains more Vitamin B3Vitamin B3 +545.2%
Contains more Vitamin B6Vitamin B6 +4700%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +3447.8%
Contains more Vitamin KVitamin K +1023.1%
~equal in Choline ~22mg

All nutrients comparison - raw data values

Nutrient Granola Granola bars DV% diff.
Vitamin B12 12µg 0µg 500%
Vitamin B6 4.08mg 0.085mg 307%
Folate 816µg 23µg 198%
Manganese 1.777mg 77%
Polyunsaturated fat 1.6g 12.05g 70%
Vitamin B2 0.87mg 0.119mg 58%
Vitamin B3 10.2mg 1.581mg 54%
Zinc 7.7mg 2.03mg 52%
Vitamin A 459µg 2µg 51%
Vitamin B1 0.76mg 0.264mg 41%
Copper 0.6mg 0.392mg 23%
Fats 5.7g 19.8g 22%
Vitamin B5 0.813mg 16%
Vitamin K 1.3µg 14.6µg 11%
Vitamin D 2.1µg 0µg 11%
Vitamin D 82IU 0IU 10%
Iron 3.7mg 2.95mg 9%
Magnesium 68mg 97mg 7%
Fiber 7g 5.3g 7%
Phosphorus 228mg 277mg 7%
Carbs 80.9g 64.4g 6%
Vitamin C 6mg 0.9mg 6%
Monounsaturated fat 2.5g 4.38g 5%
Calories 389kcal 471kcal 4%
Saturated fat 1.39g 2.37g 4%
Potassium 215mg 336mg 4%
Protein 8.7g 10.1g 3%
Calcium 33mg 61mg 3%
Selenium 17.3µg 16.2µg 2%
Vitamin E 2.43mg 2.09mg 2%
Sodium 257mg 294mg 2%
Net carbs 73.9g 59.1g N/A
Sugar 28.3g 28.57g N/A
Choline 22.6mg 22mg 0%
Tryptophan 0.177mg 0%
Threonine 0.264mg 0%
Isoleucine 0.352mg 0%
Leucine 0.724mg 0%
Lysine 0.4mg 0%
Methionine 0.177mg 0%
Phenylalanine 0.479mg 0%
Valine 0.508mg 0%
Histidine 0.216mg 0%

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
10% 20% 64% 4% 2%
Protein: 10.1 g
Fats: 19.8 g
Carbs: 64.4 g
Water: 3.9 g
Other: 1.8 g
Contains more CarbsCarbs +25.6%
Contains more ProteinProtein +16.1%
Contains more FatsFats +247.4%
Contains more WaterWater +11.4%
Contains more OtherOther +50%

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
13% 23% 64%
Saturated fat: Sat. Fat 2.37 g
Monounsaturated fat: Mono. Fat 4.38 g
Polyunsaturated fat: Poly. Fat 12.05 g
Contains less Sat. FatSaturated fat -41.4%
Contains more Mono. FatMonounsaturated fat +75.2%
Contains more Poly. FatPolyunsaturated fat +653.1%

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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. Granola bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167542/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.