Granola vs. Golden Grahams Cereal — In-Depth Nutrition Comparison
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The main differences between granola and golden Grahams Cereal
- Granola is richer in vitamin B12, vitamin B6, folate, and copper, yet golden Grahams Cereal is richer in iron, vitamin B2, zinc, vitamin B3, vitamin B1, and calcium.
- Daily need coverage for vitamin B12 for granola is 300% higher.
- Granola contains 3 times more copper than golden Grahams Cereal. Granola contains 0.6mg of copper, while golden Grahams Cereal contains 0.206mg.
- Granola has a lower glycemic index than golden Grahams Cereal.
Food types used in this article are Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Cereals ready-to-eat, GENERAL MILLS, GOLDEN GRAHAMS.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +161.5% |
| Contains more CopperCopper | +191.3% |
| Contains more PhosphorusPhosphorus | +76.7% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +208.9% |
| Contains more CalciumCalcium | +878.8% |
| Contains more IronIron | +291.9% |
| Contains more ZincZinc | +57.1% |
| Contains more ManganeseManganese | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +279.7% |
| Contains more Vitamin B6Vitamin B6 | +152.9% |
| Contains more Vitamin B12Vitamin B12 | +150% |
| Contains more FolateFolate | +152.6% |
| Contains more Vitamin CVitamin C | +223.3% |
| Contains more Vitamin DVitamin D | +52.4% |
| Contains more Vitamin B1Vitamin B1 | +57.9% |
| Contains more Vitamin B2Vitamin B2 | +60.9% |
| Contains more Vitamin B3Vitamin B3 | +57.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +53.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 4.8µg | 300% |
| Vitamin B6 | 4.08mg | 1.613mg | 190% |
| Iron | 3.7mg | 14.5mg | 135% |
| Folate | 816µg | 323µg | 123% |
| Manganese | 1.848mg | 80% | |
| Copper | 0.6mg | 0.206mg | 44% |
| Vitamin B2 | 0.87mg | 1.4mg | 41% |
| Zinc | 7.7mg | 12.1mg | 40% |
| Vitamin B1 | 0.76mg | 1.2mg | 37% |
| Vitamin B3 | 10.2mg | 16.1mg | 37% |
| Calcium | 33mg | 323mg | 29% |
| Sodium | 257mg | 772mg | 22% |
| Selenium | 17.3µg | 5.6µg | 21% |
| Vitamin C | 6mg | 19.4mg | 15% |
| Phosphorus | 228mg | 129mg | 14% |
| Vitamin E | 2.43mg | 0.64mg | 12% |
| Magnesium | 68mg | 26mg | 10% |
| Protein | 8.7g | 5.3g | 7% |
| Vitamin B5 | 0.338mg | 7% | |
| Vitamin D* | 82 IU | 129 IU | 6% |
| Vitamin D | 2.1µg | 3.2µg | 6% |
| Fiber | 7g | 5.6g | 6% |
| Saturated fat | 1.39g | 0.4g | 5% |
| Fats | 5.7g | 3.2g | 4% |
| Polyunsaturated fat | 1.6g | 1g | 4% |
| Monounsaturated fat | 2.5g | 1.6g | 2% |
| Calories | 389kcal | 374kcal | 1% |
| Carbs | 80.9g | 85.1g | 1% |
| Vitamin A | 459µg | 472µg | 1% |
| Vitamin K | 1.3µg | 2µg | 1% |
| Choline | 22.6mg | 15.2mg | 1% |
| Protein per 100 calories | 2.2g | 1.4g | N/A |
| Calories per 10 g protein | 447kcal | 706kcal | N/A |
| Weight per 100 calories | 26g | 27g | N/A |
| Unsaturated / Saturated Fat ratio | 2.9 | 6.5 | N/A |
| Net carbs | 73.9g | 79.5g | N/A |
| Potassium | 215mg | 206mg | 0% |
| Sugar | 28.3g | 35g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.7 g
Fats:
5.7 g
Carbs:
80.9 g
Water:
3.5 g
Other:
1.2 g
Protein:
5.3 g
Fats:
3.2 g
Carbs:
85.1 g
Water:
2.2 g
Other:
4.2 g
| Contains more ProteinProtein | +64.2% |
| Contains more FatsFats | +78.1% |
| Contains more WaterWater | +59.1% |
~equal in
Carbs
~85.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.39 g
Monounsaturated fat:
Mono. Fat
2.5 g
Polyunsaturated fat:
Poly. Fat
1.6 g
Saturated fat:
Sat. Fat
0.4 g
Monounsaturated fat:
Mono. Fat
1.6 g
Polyunsaturated fat:
Poly. Fat
1 g
| Contains more Mono. FatMonounsaturated fat | +56.3% |
| Contains more Poly. FatPolyunsaturated fat | +60% |
| Contains less Sat. FatSaturated fat | -71.2% |
