USDA-derived comparison
Granola vs Wild Rice
Granola leads for Vitamin E, Phosphorus and Vitamin B1 per 100g, while Wild Rice holds its own elsewhere.
Who each is for: Choose granola for vitamin E and phosphorus.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Granola
Typical serving: 0.5 cups (56g)
21/100
Wild Rice
Typical serving: 1 cup (165g)
6/100
No clear per-100g leads, which is a result in itself.
Full Wild Rice pageSide 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 | Wild Rice |
|---|---|---|
| Calories | 471 kcal | 101 kcal |
| Protein | 10 g | 4 g |
| Carbs | 64 g | 21 g |
| Fat | 20 g | 0 g |
| Fiber | 7 g | 2 g |
| Sat fat | 4 g | 0 g |
| Sodium | 26 mg | 3 mg |
| Potassium | 336 mg | 101 mg |
| Calcium | 61 mg | 3 mg |
| Iron | 2.7 mg | 0.6 mg |
| Magnesium | 107 mg | 32 mg |
| Zinc | 2.3 mg | 1.3 mg |
| Vitamin C | 1 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 40 µg | 26 µg |
Servings differ: 0.5 cups of granola is about 56g, 1 cup of wild rice about 165g. Scale accordingly before deciding anything on the 100g basis alone.
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