Oatmeal vs. Quinoa
Nutrition comparison of Oatmeal and Cooked Quinoa
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cooked
quinoa
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and quinoa:
- Both quinoa and oatmeal are high in calories and dietary fiber.
- Oatmeal has more thiamin.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Quinoa (Quinoa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and oatmeal are high in calories. Oatmeal has 206% more calories than quinoa - quinoa has 120 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is similar to quinoa for protein, carbs and fat. Oatmeal has a macronutrient ratio of 17:69:15 and for quinoa, 15:71:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Quinoa | |
|---|---|---|
| Protein | 17% | 15% |
| Carbohydrates | 69% | 71% |
| Fat | 15% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and quinoa has 68% less carbohydrates than oatmeal - quinoa has 21.3g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both quinoa and oatmeal are high in dietary fiber. Oatmeal has 250% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Quinoa and oatmeal contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 264% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Quinoa and oatmeal contain similar amounts of saturated fat - quinoa has 0.23g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin A
Quinoa and oatmeal contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Quinoa and oatmeal contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
The B Vitamins
Oatmeal has more thiamin. Both oatmeal and quinoa contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.
| Oatmeal | Quinoa | |
|---|---|---|
| Thiamin | 0.73 MG | 0.107 MG |
| Riboflavin | 0.14 MG | 0.11 MG |
| Niacin | 0.78 MG | 0.412 MG |
| Vitamin B6 | 0.12 MG | 0.123 MG |
| Folate | 32 UG | 42 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 206% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 182% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 103% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and oatmeal has 350mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Oatmeal g
()
|
Daily Values (%) |
Cooked Quinoa g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 quinoa or oatmeal contain more calories in 100 grams?Both quinoa and oatmeal are high in calories. Oatmeal has 210% more calories than quinoa - quinoa has 120 calories in 100g and oatmeal has 367 calories.
Does quinoa or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and quinoa has 70% fewer carbohydrates than oatmeal - quinoa has 21.3g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does quinoa or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 180% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does quinoa or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 100% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and oatmeal has 350mg of potassium.