Oatmeal vs. Granola — In-Depth Nutrition Comparison
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Important differences between oatmeal and granola
- Oatmeal has more iron; however, granola has more vitamin B12, vitamin B6, folate, zinc, copper, vitamin B2, vitamin B3, vitamin B1, and selenium.
- Granola's daily need coverage for vitamin B12 is 500% more.
- Oatmeal has 2 times more iron than granola. Oatmeal has 5.96mg of iron, while granola has 3.7mg.
- Oatmeal has a higher glycemic index than granola.
The food varieties used in the comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins.
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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 CalciumCalcium | +142.4% |
| Contains more IronIron | +61.1% |
| Contains less SodiumSodium | -80.9% |
| Contains more ManganeseManganese | +∞% |
| 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% |
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 B5Vitamin B5 | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 12µg | 500% |
| Vitamin B6 | 0.29mg | 4.08mg | 292% |
| Folate | 44µg | 816µg | 193% |
| Zinc | 0.62mg | 7.7mg | 64% |
| Copper | 0.066mg | 0.6mg | 59% |
| Vitamin B2 | 0.215mg | 0.87mg | 50% |
| Vitamin B3 | 3.025mg | 10.2mg | 45% |
| Vitamin B1 | 0.26mg | 0.76mg | 42% |
| Vitamin A | 130µg | 459µg | 37% |
| Iron | 5.96mg | 3.7mg | 28% |
| Manganese | 0.558mg | 24% | |
| Carbs | 11.67g | 80.9g | 23% |
| Phosphorus | 77mg | 228mg | 22% |
| Selenium | 5µg | 17.3µg | 22% |
| Fiber | 1.7g | 7g | 21% |
| Calories | 68kcal | 389kcal | 16% |
| Vitamin E | 0.07mg | 2.43mg | 16% |
| Protein | 2.37g | 8.7g | 13% |
| Vitamin D | 0µg | 2.1µg | 11% |
| Vitamin D | 0 IU | 82 IU | 10% |
| Magnesium | 26mg | 68mg | 10% |
| Sodium | 49mg | 257mg | 9% |
| Polyunsaturated fat | 0.426g | 1.6g | 8% |
| Fats | 1.36g | 5.7g | 7% |
| Vitamin C | 0mg | 6mg | 7% |
| Vitamin B5 | 0.317mg | 6% | |
| Calcium | 80mg | 33mg | 5% |
| Potassium | 61mg | 215mg | 5% |
| Saturated fat | 0.226g | 1.39g | 5% |
| Monounsaturated fat | 0.391g | 2.5g | 5% |
| Starch | 10.37g | 4% | |
| Choline | 4.7mg | 22.6mg | 3% |
| Vitamin K | 0.4µg | 1.3µg | 1% |
| Net carbs | 9.97g | 73.9g | N/A |
| Sugar | 0.46g | 28.3g | N/A |
| Trans fat | 0.003g | 0g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2300.9% |
| Contains more ProteinProtein | +267.1% |
| Contains more FatsFats | +319.1% |
| Contains more CarbsCarbs | +593.2% |
| Contains more OtherOther | +110.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.7% |
| Contains more Mono. FatMonounsaturated fat | +539.4% |
| Contains more Poly. FatPolyunsaturated fat | +275.6% |
