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, vitamin A, and zinc; 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.
| 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% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| 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% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +22.1% |
| Contains more ProteinProtein | +94.1% |
| Contains more FatsFats | +21.1% |
| Contains more WaterWater | +134.9% |
| Contains more OtherOther | +43.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +14.8% |
| Contains less Sat. FatSaturated fat | -12.4% |
| Contains more Poly. FatPolyunsaturated fat | +58.4% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 | 82IU | 0IU | 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% |
| Saturated fat | 1.39g | 1.217g | 1% |
| Monounsaturated fat | 2.5g | 2.178g | 1% |
| Vitamin K | 1.3µg | 1% | |
| Calories | 389kcal | 389kcal | 0% |
| 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| 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%
30%
Minerals Daily Need Coverage Score
85%
154%
Comparison summary
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 28.3g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 255mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 0.173g)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food is lower in glycemic index?
Granola is lower in glycemic index (difference - 6)
Which food is cheaper?
Granola is cheaper (difference - $0.6)
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)