Quinoa vs Oats
Side-by-side nutrition comparison per 100g serving.
Calories
120.0kcal
vs
379.0kcal
QuinoaOats
Protein
4.4g
vs
13.2g
QuinoaOats
Fat
1.9g
vs
6.5g
QuinoaOats
Carbs
21.3g
vs
67.7g
QuinoaOats
Fiber
2.8g
vs
10.1g
QuinoaOats
Macronutrient Overview
Complete Nutrient Comparison
| Nutrient | Quinoa | Oats | Winner |
|---|---|---|---|
| Macronutrients | |||
| Calories | 120.0 kcal | 379.0 kcal | — |
| Protein | 4.4 g | 13.2 g | Oats |
| Total Fat | 1.9 g | 6.5 g | Oats |
| Carbohydrates | 21.3 g | 67.7 g | Oats |
| Dietary Fiber | 2.8 g | 10.1 g | Oats |
| Sugars | — | — | — |
| Cholesterol | 0.0 mg | 0.0 mg | Tie |
| Minerals | |||
| Calcium | 17.0 mg | 52.0 mg | Oats |
| Iron | 1.5 mg | 4.2 mg | Oats |
| Magnesium | 64.0 mg | 138.0 mg | Oats |
| Potassium | 172.0 mg | 362.0 mg | Oats |
| Sodium | 7.0 mg | 6.0 mg | Oats |
| Zinc | 1.1 mg | 3.6 mg | Oats |
| Vitamins | |||
| Vitamin A | 5.0 µg | 0.0 µg | Quinoa |
| Vitamin C | 0.0 mg | 0.0 mg | Tie |
| Vitamin D | 0.0 µg | 0.0 µg | Tie |
| Vitamin E | 0.6 mg | 0.4 mg | Quinoa |
| Vitamin K | 0.0 µg | 2.0 µg | Oats |
| Vitamin B12 | 0.0 µg | 0.0 µg | Tie |
| Folate | 42.0 µg | 32.0 µg | Quinoa |
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Frequently Asked Questions
Which is healthier, Quinoa or Oats?
Both Quinoa and Oats have distinct nutritional profiles. Quinoa has 120.0 kcal and 4.4g protein per 100g, while Oats has 379.0 kcal and 13.2g protein. The better choice depends on your dietary goals and overall eating pattern.
Which has more protein, Quinoa or Oats?
Quinoa provides 4.4g of protein per 100g, while Oats provides 13.2g. Oats is the higher-protein option.
Which has fewer calories, Quinoa or Oats?
Quinoa contains 120.0 kcal per 100g, compared to 379.0 kcal for Oats. Quinoa is the lower-calorie option.
Can I substitute Quinoa for Oats?
While Quinoa and Oats can sometimes be interchanged in recipes, they have different nutrient profiles. Check the full comparison table above to see how they differ across all tracked nutrients before making a substitution.