Oats vs. Granola — In-Depth Nutrition Comparison

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What are the differences between oats and granola?

Oats are higher in phosphorus, magnesium, and fiber; however, granola is richer in vitamin B12, vitamin B6, folate, vitamin B3, vitamin B2, zinc, and vitamin A.
Granola's daily need coverage for vitamin B12 is 500% more.
Granola contains 3 times less magnesium than oats. Oats contain 177mg of magnesium, while granola contains 68mg.

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

Oats

Granola

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%
Contains more ManganeseManganese	+∞%

Contains more ZincZinc

+94%

~equal in Copper ~0.6mg

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.

Oats

Granola

Contains more Vitamin B5Vitamin B5

+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
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 FolateFolate	+1357.1%

~equal in Vitamin B1 ~0.76mg

All nutrients comparison - raw data values

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