Brown Rice vs Granola Bar: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Brown Rice is generally healthier
Brown Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (111 vs 193), less sugar (0g vs 12g), less sodium (5mg vs 178mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Brown Rice
111 kcal
More Protein
Granola Bar
4g
More Fiber
Granola Bar
2g
Less Sugar
Brown Rice
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Brown Rice | Granola Bar | Difference |
|---|---|---|---|
| Calories | 111kcal✓ | 193kcal | -82.0kcal |
| Protein | 2.6g | 4g✓ | -1.4g |
| Carbohydrates | 23g✓ | 28g | -5.0g |
| Fat | 0.9g✓ | 8g | -7.1g |
| Fiber | 1.8g | 2g✓ | -0.2g |
| Sugar | 0g✓ | 12g | -12.0g |
| Sodium | 5mg✓ | 178mg | -173.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Brown Rice
Granola Bar
Diet Compatibility
Brown Rice
Granola Bar
When to Choose Brown Rice
- ✓Lower in calories (111 vs 193)
- ✓Lower in carbs (23g vs 28g)
- ✓Less sugar (0g vs 12g)
- ✓Lower sodium (5mg vs 178mg)
Common Uses
When to Choose Granola Bar
- ✓Higher in protein (4g vs 2.6g)
- ✓More fiber (2g vs 1.8g)
Common Uses
Brown Rice vs Granola Bar: Nutritional Analysis
Granola Bar is more calorie-dense at 193 calories per 100g compared to 111 for Brown Rice, a difference of 82 calories. On the protein front, Granola Bar delivers more with 4g per 100g versus 2.6g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Brown Rice and Granola Bar tell different nutritional stories. Brown Rice provides 23g of carbohydrates, 0.9g of fat, and 1.8g of fiber per 100g, while Granola Bar contains 28g carbs, 8g fat, and 2g fiber. The higher fiber content in Granola Bar supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Brown Rice contains 0g while Granola Bar has 12g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Brown Rice is the lower-calorie choice at 111 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Granola Bar provides more protein (4g/100g), supporting muscle repair and growth.
- For sustained energy: Granola Bar offers more fiber (2g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Brown Rice or Granola Bar?
Granola Bar has more calories with 193 kcal per 100g, compared to Brown Rice with 111 kcal. That's a difference of 82 calories per 100g serving.
Is Brown Rice healthier than Granola Bar?
Based on our nutritional analysis, Brown Rice is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Brown Rice has 111 calories, 2.6g protein, and 1.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Brown Rice and Granola Bar?
Granola Bar has more protein with 4g per 100g, compared to Brown Rice with 2.6g. Granola Bar provides 1.4g more protein per 100g serving.
Which is better for weight loss, Brown Rice or Granola Bar?
For weight loss, Brown Rice is the better choice with only 111 calories per 100g compared to 193 calories in Granola Bar. Granola Bar also offers 2g of fiber per 100g, which helps you feel fuller longer.
Does Brown Rice or Granola Bar have fewer carbs?
Brown Rice has fewer carbs with 23g per 100g, compared to Granola Bar with 28g. If you're following a low-carb diet, Brown Rice is the better option with 5.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.