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  6. Granola vs. Oatmeal

Granola vs. Oatmeal — In-Depth Nutrition Comparison

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Important differences between granola and oatmeal

  • Granola has more vitamin B12, vitamin B6, folate, zinc, copper, vitamin B2, vitamin B3, vitamin B1, and selenium; however, oatmeal has more iron.
  • Granola's daily need coverage for vitamin B12 is 500% more.
  • Granola has 19 times more folate than oatmeal. Granola has 816µg of folate, while oatmeal has 44µg.
  • Oatmeal has a higher glycemic index than granola.

The food varieties used in the comparison are Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Granola vs Oatmeal infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 9.9% 19% 139% 200% 210% 98% 34% 0% 94%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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%
Contains more CalciumCalcium +142.4%
Contains more IronIron +61.1%
Contains less SodiumSodium -80.9%

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
Granola
11
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 20% 32% 153% 49% 190% 201% 191% 0% 942% 1500% 3.3% 612%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 43% 1.4% 65% 50% 57% 19% 67% 0% 1% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +253.1%
Contains more Vitamin EVitamin E +3371.4%
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 Granola Oatmeal DV% diff.
Vitamin B12 12µg 0µg 500%
Vitamin B6 4.08mg 0.29mg 292%
Folate 816µg 44µg 193%
Zinc 7.7mg 0.62mg 64%
Copper 0.6mg 0.066mg 59%
Vitamin B2 0.87mg 0.215mg 50%
Vitamin B3 10.2mg 3.025mg 45%
Vitamin B1 0.76mg 0.26mg 42%
Vitamin A 459µg 130µg 37%
Iron 3.7mg 5.96mg 28%
Manganese 0.558mg 24%
Carbs 80.9g 11.67g 23%
Phosphorus 228mg 77mg 22%
Selenium 17.3µg 5µg 22%
Fiber 7g 1.7g 21%
Calories 389kcal 68kcal 16%
Vitamin E 2.43mg 0.07mg 16%
Protein 8.7g 2.37g 13%
Vitamin D 2.1µg 0µg 11%
Vitamin D* 82 IU 0 IU 10%
Magnesium 68mg 26mg 10%
Sodium 257mg 49mg 9%
Polyunsaturated fat 1.6g 0.426g 8%
Fats 5.7g 1.36g 7%
Vitamin C 6mg 0mg 7%
Vitamin B5 0.317mg 6%
Calcium 33mg 80mg 5%
Potassium 215mg 61mg 5%
Saturated fat 1.39g 0.226g 5%
Monounsaturated fat 2.5g 0.391g 5%
Starch 10.37g 4%
Choline 22.6mg 4.7mg 3%
Vitamin K 1.3µg 0.4µg 1%
Protein per 100 calories 2.2g 3.5g N/A
Calories per 10 g protein 447kcal 287kcal N/A
Weight per 100 calories 26g 147g N/A
Unsaturated / Saturated Fat ratio 2.9 3.6 N/A
Net carbs 73.9g 9.97g N/A
Sugar 28.3g 0.46g N/A
Trans fat 0g 0.003g 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
9% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +267.1%
Contains more FatsFats +319.1%
Contains more CarbsCarbs +593.2%
Contains more OtherOther +110.5%
Contains more WaterWater +2300.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 46% 29%
Saturated fat: Sat. Fat 1.39 g
Monounsaturated fat: Mono. Fat 2.5 g
Polyunsaturated fat: Poly. Fat 1.6 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +539.4%
Contains more Poly. FatPolyunsaturated fat +275.6%
Contains less Sat. FatSaturated fat -83.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.