Granola vs. Oats — In-Depth Nutrition Comparison

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What are the differences between granola and oats?

Granola is higher in vitamin B12, vitamin B6, folate, vitamin B3, vitamin B2, zinc, and vitamin A; however, oats are richer in phosphorus, magnesium, and fiber.
Granola's daily need coverage for vitamin B12 is 500% more.

We used Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Oats types in this article.

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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.

Granola

Oats

Contains more ZincZinc	+94%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+160.3%
Contains more CalciumCalcium	+63.6%
Contains more PotassiumPotassium	+99.5%
Contains more IronIron	+27.6%
Contains more PhosphorusPhosphorus	+129.4%
Contains less SodiumSodium	-99.2%

~equal in Copper ~0.626mg

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

Oats

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+525.9%
Contains more Vitamin B3Vitamin B3	+961.4%
Contains more Vitamin B6Vitamin B6	+3328.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+1357.1%

~equal in Vitamin B1 ~0.763mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	12µg	0µg	500%
Vitamin B6	4.08mg	0.119mg	305%
Manganese		4.916mg	214%
Folate	816µg	56µg	190%
Vitamin B3	10.2mg	0.961mg	58%
Vitamin B2	0.87mg	0.139mg	56%
Vitamin A	459µg	0µg	51%
Phosphorus	228mg	523mg	42%
Zinc	7.7mg	3.97mg	34%
Selenium	17.3µg		31%
Vitamin B5		1.349mg	27%
Magnesium	68mg	177mg	26%
Protein	8.7g	16.89g	16%
Vitamin E	2.43mg		16%
Fiber	7g	10.6g	14%
Iron	3.7mg	4.72mg	13%
Vitamin D	2.1µg	0µg	11%
Sodium	257mg	2mg	11%
Vitamin D*	82 IU	0 IU	10%
Vitamin C	6mg	0mg	7%
Potassium	215mg	429mg	6%
Polyunsaturated fat	1.6g	2.535g	6%
Carbs	80.9g	66.27g	5%
Choline	22.6mg		4%
Copper	0.6mg	0.626mg	3%
Fats	5.7g	6.9g	2%
Calcium	33mg	54mg	2%
Vitamin K	1.3µg		1%
Saturated fat	1.39g	1.217g	1%
Monounsaturated fat	2.5g	2.178g	1%
Calories	389kcal	389kcal	0%
Protein per 100 calories	2.2g	4.3g	N/A
Calories per 10 g protein	447kcal	230kcal	N/A
Weight per 100 calories	26g	26g	N/A
Unsaturated / Saturated Fat ratio	2.9	3.9	N/A
Net carbs	73.9g	55.67g	N/A
Sugar	28.3g		N/A
Vitamin B1	0.76mg	0.763mg	0%
Tryptophan		0.234mg	0%
Threonine		0.575mg	0%
Isoleucine		0.694mg	0%
Leucine		1.284mg	0%
Lysine		0.701mg	0%
Methionine		0.312mg	0%
Phenylalanine		0.895mg	0%
Valine		0.937mg	0%
Histidine		0.405mg	0%