Granola vs. Spinach
Nutrition comparison of Granola and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and spinach:
- Both spinach and granola are high in calcium, dietary fiber, iron and potassium.
- Granola has more thiamin, niacin and pantothenic acid, however, spinach contains more folate.
- Granola is an excellent source of Vitamin E and protein.
- Spinach has signficantly less saturated fat than granola.
- Spinach has signficantly less sugar than granola.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granola is high in calories and spinach has 95% less calories than granola - spinach has 23 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is much lighter in protein, lighter in carbs and much heavier in fat compared to spinach per calorie. Granola has a macronutrient ratio of 11:44:45 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Spinach | |
|---|---|---|
| Protein | 11% | 39% |
| Carbohydrates | 44% | 49% |
| Fat | 45% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and spinach has 93% less carbohydrates than granola - spinach has 3.6g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both spinach and granola are high in dietary fiber. Granola has 305% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Spinach has signficantly less sugar than granola - spinach has 0.42g of sugar per 100 grams and granola has 19.8g of sugar.
Protein
protein
Granola is an excellent source of protein and it has 378% more protein than spinach - spinach has 2.9g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Spinach has signficantly less saturated fat than granola - spinach has 0.06g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and spinach are low in trans fat - granola has 0.02g of trans fat per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 22 times more Vitamin C than granola - spinach has 28.1mg of Vitamin C per 100 grams and granola has 1.2mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 468 times more Vitamin A than granola - spinach has 469ug of Vitamin A per 100 grams and granola has 1ug of Vitamin A.
Vitamin E
Granola is an excellent source of Vitamin E and it has 447% more Vitamin E than spinach - spinach has 2mg of Vitamin E per 100 grams and granola has 11.1mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 90 times more Vitamin K than granola - spinach has 482.9ug of Vitamin K per 100 grams and granola has 5.3ug of Vitamin K.
The B Vitamins
Granola has more thiamin, niacin and pantothenic acid, however, spinach contains more folate. Both granola and spinach contain significant amounts of riboflavin and Vitamin B6.
| Granola | Spinach | |
|---|---|---|
| Thiamin | 0.548 MG | 0.078 MG |
| Riboflavin | 0.354 MG | 0.189 MG |
| Niacin | 2.739 MG | 0.724 MG |
| Pantothenic acid | 0.752 MG | 0.065 MG |
| Vitamin B6 | 0.37 MG | 0.195 MG |
| Folate | 84 UG | 194 UG |
Minerals
calcium
Both spinach and granola are high in calcium. Spinach has 30% more calcium than granola - spinach has 99mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both spinach and granola are high in iron. Granola has 46% more iron than spinach - spinach has 2.7mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both spinach and granola are high in potassium. Spinach has a little more potassium (4%) than granola by weight - spinach has 558mg of potassium per 100 grams and granola has 539mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Granola | Spinach | |
|---|---|---|
| beta-carotene | 11 UG | 5626 UG |
| lutein + zeaxanthin | 137 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, granola has more alpha linoleic acid (ALA) than spinach per 100 grams.
| Granola | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.138 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, granola has more linoleic acid than spinach per 100 grams.
| Granola | Spinach | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 0.026 G |
| Total | 7.247 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Granola or Spinach .
Granola g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does spinach or granola contain more calories in 100 grams?Granola is high in calories and spinach has 100% less calories than granola - spinach has 23 calories in 100g and granola has 489 calories.
Is spinach or granola better for protein?
Granola is a fantastic source of protein and it has 380% more protein than spinach - spinach has 2.9g of protein per 100 grams and granola has 13.7g of protein.
Does spinach or granola have more carbohydrates?
By weight, granola is high in carbohydrates and spinach has 90% fewer carbohydrates than granola - spinach has 3.6g of carbs for 100g and granola has 53.9g of carbohydrates.
Does spinach or granola contain more calcium?
Both spinach and granola are high in calcium. Spinach has 30% more calcium than granola - spinach has 99mg of calcium in 100 grams and granola has 76mg of calcium.
Does spinach or granola contain more iron?
Both spinach and granola are high in iron. Granola has 50% more iron than spinach - spinach has 2.7mg of iron in 100 grams and granola has 4mg of iron.
Does spinach or granola contain more potassium?
Both spinach and granola are high in potassium. Spinach has a little more potassium ( 0%) than granola by weight - spinach has 558mg of potassium in 100 grams and granola has 539mg of potassium.