Granola vs. Oatmeal — In-Depth Nutrition Comparison
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Important differences between granola and oatmeal
- Granola has more vitamin B12, vitamin B6, folate, zinc, copper, vitamin B2, vitamin B3, vitamin B1, and selenium; however, oatmeal has more iron.
- Granola's daily need coverage for vitamin B12 is 500% more.
- Granola has 19 times more folate than oatmeal. Granola has 816µg of folate, while oatmeal has 44µg.
- Oatmeal has a higher glycemic index than granola.
The food varieties used in the comparison are Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 PotassiumPotassium | +252.5% |
| Contains more CopperCopper | +809.1% |
| Contains more ZincZinc | +1141.9% |
| Contains more PhosphorusPhosphorus | +196.1% |
| Contains more SeleniumSelenium | +246% |
| Contains more CalciumCalcium | +142.4% |
| Contains more IronIron | +61.1% |
| Contains less SodiumSodium | -80.9% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +253.1% |
| Contains more Vitamin EVitamin E | +3371.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +192.3% |
| Contains more Vitamin B2Vitamin B2 | +304.7% |
| Contains more Vitamin B3Vitamin B3 | +237.2% |
| Contains more Vitamin B6Vitamin B6 | +1306.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +225% |
| Contains more FolateFolate | +1754.5% |
| Contains more CholineCholine | +380.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +267.1% |
| Contains more FatsFats | +319.1% |
| Contains more CarbsCarbs | +593.2% |
| Contains more OtherOther | +110.5% |
| Contains more WaterWater | +2300.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +539.4% |
| Contains more Poly. FatPolyunsaturated fat | +275.6% |
| Contains less Sat. FatSaturated fat | -83.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 12µg | 0µg | 500% |
| Vitamin B6 | 4.08mg | 0.29mg | 292% |
| Folate | 816µg | 44µg | 193% |
| Zinc | 7.7mg | 0.62mg | 64% |
| Copper | 0.6mg | 0.066mg | 59% |
| Vitamin B2 | 0.87mg | 0.215mg | 50% |
| Vitamin B3 | 10.2mg | 3.025mg | 45% |
| Vitamin B1 | 0.76mg | 0.26mg | 42% |
| Vitamin A | 459µg | 130µg | 37% |
| Iron | 3.7mg | 5.96mg | 28% |
| Manganese | 0.558mg | 24% | |
| Carbs | 80.9g | 11.67g | 23% |
| Selenium | 17.3µg | 5µg | 22% |
| Phosphorus | 228mg | 77mg | 22% |
| Fiber | 7g | 1.7g | 21% |
| Vitamin E | 2.43mg | 0.07mg | 16% |
| Calories | 389kcal | 68kcal | 16% |
| Protein | 8.7g | 2.37g | 13% |
| Vitamin D | 2.1µg | 0µg | 11% |
| Vitamin D | 82IU | 0IU | 10% |
| Magnesium | 68mg | 26mg | 10% |
| Sodium | 257mg | 49mg | 9% |
| Polyunsaturated fat | 1.6g | 0.426g | 8% |
| Fats | 5.7g | 1.36g | 7% |
| Vitamin C | 6mg | 0mg | 7% |
| Vitamin B5 | 0.317mg | 6% | |
| Calcium | 33mg | 80mg | 5% |
| Potassium | 215mg | 61mg | 5% |
| Saturated fat | 1.39g | 0.226g | 5% |
| Monounsaturated fat | 2.5g | 0.391g | 5% |
| Starch | 10.37g | 4% | |
| Choline | 22.6mg | 4.7mg | 3% |
| Vitamin K | 1.3µg | 0.4µg | 1% |
| Net carbs | 73.9g | 9.97g | N/A |
| Sugar | 28.3g | 0.46g | N/A |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.105mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.135mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.13mg | 0% | |
| Valine | 0.151mg | 0% | |
| Histidine | 0.057mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
300%
26%
Minerals Daily Need Coverage Score
85%
45%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 27.84g)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 208mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 1.164g)
Which food is lower in glycemic index?
Granola is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Granola is relatively richer in minerals
Which food is richer in vitamins?
Granola is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)