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Granola vs. Trail mix — In-Depth Nutrition Comparison

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How are granola and trail mix different?

  • Granola has more vitamin B12, vitamin B6, folate, vitamin B2, zinc, vitamin B3, vitamin A, and vitamin B1; however, trail mix is richer in copper and magnesium.
  • Granola covers your daily need for vitamin B12, 500% more than trail mix.
  • Granola has 85 times more vitamin A than trail mix. Granola has 1531 IU of vitamin A, while trail mix has 18 IU.
  • Granola has a higher glycemic index. The glycemic index of granola is 53, while the glycemic index of trail mix is 15.

Cereals ready-to-eat, KELLOGG, KELLOGG'S Low Fat Granola without Raisins and Snacks, trail mix, regular types were used in this article.

Infographic

Granola vs Trail mix 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 113% 23% 60% 114% 328% 88% 148% 30% 135% 0%
Contains more IronIron +21.3%
Contains more ZincZinc +139.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +132.4%
Contains more CalciumCalcium +136.4%
Contains more PotassiumPotassium +218.6%
Contains more CopperCopper +64.2%
Contains more PhosphorusPhosphorus +51.3%
Contains less SodiumSodium -10.9%

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 4.7% 0% 0.33% 0% 116% 46% 88% 54% 69% 0% 0% 53%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +45800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +64.5%
Contains more Vitamin B2Vitamin B2 +339.4%
Contains more Vitamin B3Vitamin B3 +116.5%
Contains more Vitamin B6Vitamin B6 +1269.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1049.3%

All nutrients comparison - raw data values

Nutrient Granola Trail mix DV% diff.
Vitamin B12 12µg 0µg 500%
Vitamin B6 4.08mg 0.298mg 291%
Folate 816µg 71µg 186%
Polyunsaturated fat 1.6g 9.65g 54%
Vitamin B2 0.87mg 0.198mg 52%
Vitamin A 459µg 1µg 51%
Manganese 1.034mg 45%
Copper 0.6mg 0.985mg 43%
Zinc 7.7mg 3.22mg 41%
Fats 5.7g 29.4g 36%
Vitamin B3 10.2mg 4.712mg 34%
Selenium 17.3µg 31%
Fiber 7g 28%
Vitamin B1 0.76mg 0.462mg 25%
Monounsaturated fat 2.5g 12.53g 25%
Magnesium 68mg 158mg 21%
Saturated fat 1.39g 5.55g 19%
Vitamin B5 0.895mg 18%
Phosphorus 228mg 345mg 17%
Vitamin E 2.43mg 16%
Potassium 215mg 685mg 14%
Carbs 80.9g 44.9g 12%
Vitamin D 2.1µg 11%
Protein 8.7g 13.8g 10%
Vitamin D* 82 IU 10%
Iron 3.7mg 3.05mg 8%
Vitamin C 6mg 1.4mg 5%
Calcium 33mg 78mg 5%
Calories 389kcal 462kcal 4%
Choline 22.6mg 4%
Sodium 257mg 229mg 1%
Vitamin K 1.3µg 1%
Protein per 100 calories 2.2g 3g N/A
Calories per 10 g protein 447kcal 335kcal N/A
Weight per 100 calories 26g 22g N/A
Unsaturated / Saturated Fat ratio 2.9 4 N/A
Net carbs 73.9g 44.9g N/A
Sugar 28.3g N/A
Tryptophan 0.166mg 0%
Threonine 0.482mg 0%
Isoleucine 0.515mg 0%
Leucine 0.89mg 0%
Lysine 0.515mg 0%
Methionine 0.202mg 0%
Phenylalanine 0.658mg 0%
Valine 0.658mg 0%
Histidine 0.357mg 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
14% 29% 45% 9% 3%
Protein: 13.8 g
Fats: 29.4 g
Carbs: 44.9 g
Water: 9.2 g
Other: 2.7 g
Contains more CarbsCarbs +80.2%
Contains more ProteinProtein +58.6%
Contains more FatsFats +415.8%
Contains more WaterWater +162.9%
Contains more OtherOther +125%

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
20% 45% 35%
Saturated fat: Sat. Fat 5.55 g
Monounsaturated fat: Mono. Fat 12.53 g
Polyunsaturated fat: Poly. Fat 9.65 g
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +401.2%
Contains more Poly. FatPolyunsaturated fat +503.1%

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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. Trail mix - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167561/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.