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  6. Trail mix vs. Granola

Trail mix vs. Granola — In-Depth Nutrition Comparison

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How are trail mix and granola different?

  • Trail mix has more copper and magnesium; however, granola is richer in vitamin B12, vitamin B6, folate, vitamin B2, zinc, vitamin B3, vitamin A, and vitamin B1.
  • Granola covers your daily need for vitamin B12, 500% more than trail mix.
  • Trail mix has 2 times more magnesium than granola. Trail mix has 158mg of magnesium, while granola has 68mg.
  • Granola has a higher glycemic index. The glycemic index of granola is 53, while the glycemic index of trail mix is 15.

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

Infographic

Trail mix vs Granola 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 113% 23% 60% 114% 328% 88% 148% 30% 135% 0%
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%
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%
Contains more ManganeseManganese +∞%
Contains more IronIron +21.3%
Contains more ZincZinc +139.1%

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.
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%
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%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +328.6%
Contains more Vitamin AVitamin A +45800%
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 FolateFolate +1049.3%

All nutrients comparison - raw data values

Nutrient Trail mix Granola DV% diff.
Vitamin B12 0µg 12µg 500%
Vitamin B6 0.298mg 4.08mg 291%
Folate 71µg 816µg 186%
Polyunsaturated fat 9.65g 1.6g 54%
Vitamin B2 0.198mg 0.87mg 52%
Vitamin A 1µg 459µg 51%
Manganese 1.034mg 45%
Copper 0.985mg 0.6mg 43%
Zinc 3.22mg 7.7mg 41%
Fats 29.4g 5.7g 36%
Vitamin B3 4.712mg 10.2mg 34%
Selenium 17.3µg 31%
Fiber 7g 28%
Vitamin B1 0.462mg 0.76mg 25%
Monounsaturated fat 12.53g 2.5g 25%
Magnesium 158mg 68mg 21%
Saturated fat 5.55g 1.39g 19%
Vitamin B5 0.895mg 18%
Phosphorus 345mg 228mg 17%
Vitamin E 2.43mg 16%
Potassium 685mg 215mg 14%
Carbs 44.9g 80.9g 12%
Vitamin D 2.1µg 11%
Protein 13.8g 8.7g 10%
Vitamin D* 82 IU 10%
Iron 3.05mg 3.7mg 8%
Vitamin C 1.4mg 6mg 5%
Calcium 78mg 33mg 5%
Calories 462kcal 389kcal 4%
Choline 22.6mg 4%
Sodium 229mg 257mg 1%
Vitamin K 1.3µg 1%
Protein per 100 calories 3g 2.2g N/A
Calories per 10 g protein 335kcal 447kcal N/A
Weight per 100 calories 22g 26g N/A
Unsaturated / Saturated Fat ratio 4 2.9 N/A
Net carbs 44.9g 73.9g 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
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
9% 6% 81% 4%
Protein: 8.7 g
Fats: 5.7 g
Carbs: 80.9 g
Water: 3.5 g
Other: 1.2 g
Contains more ProteinProtein +58.6%
Contains more FatsFats +415.8%
Contains more WaterWater +162.9%
Contains more OtherOther +125%
Contains more CarbsCarbs +80.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 45% 35%
Saturated fat: Sat. Fat 5.55 g
Monounsaturated fat: Mono. Fat 12.53 g
Polyunsaturated fat: Poly. Fat 9.65 g
25% 46% 29%
Saturated fat: Sat. Fat 1.39 g
Monounsaturated fat: Mono. Fat 2.5 g
Polyunsaturated fat: Poly. Fat 1.6 g
Contains more Mono. FatMonounsaturated fat +401.2%
Contains more Poly. FatPolyunsaturated fat +503.1%
Contains less Sat. FatSaturated fat -75%

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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.