USDA-derived comparison
Granola vs Oats (porridge, dry)
Granola leads for Vitamin E; Oats (porridge, dry) answers with Phosphorus, Vitamin B1 and Iron.
Who each is for: Choose granola for vitamin E. Choose oats (porridge, dry) for phosphorus and vitamin B1.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Oats (porridge, dry)
Typical serving: 40 g (40g)
24/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Granola | Oats (porridge, dry) |
|---|---|---|
| Calories | 471 kcal | 379 kcal |
| Protein | 10 g | 13 g |
| Carbs | 64 g | 68 g |
| Fat | 20 g | 7 g |
| Fiber | 7 g | 10 g |
| Sat fat | 4 g | 1 g |
| Sodium | 26 mg | 6 mg |
| Potassium | 336 mg | 362 mg |
| Calcium | 61 mg | 52 mg |
| Iron | 2.7 mg | 4.3 mg |
| Magnesium | 107 mg | 138 mg |
| Zinc | 2.3 mg | 3.6 mg |
| Vitamin C | 1 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 40 µg | 32 µg |
Servings differ: 0.5 cups of granola is about 56g, 40 g of oats (porridge, dry) about 40g. Scale accordingly before deciding anything on the 100g basis alone.
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