Oats vs. Quinoa

Nutrition comparison of Oats and Cooked Quinoa


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oats versus cooked quinoa (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oats and quinoa:

  • Both quinoa and oats are high in calories and dietary fiber.
  • For omega-3 fatty acids, quinoa has more dha than oat.
  • Oat has more thiamin, niacin and pantothenic acid.
  • Oat is a great source of calcium.
  • Oat is an excellent source of iron, potassium and protein.
Detailed nutritional comparison of oats and quinoa is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Quinoa (Quinoa, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Quinoa src

Here's an infographic summarizing the nutritional differences between oats and quinoa. marks particularly rich nutrients.


Calories and Carbs

calories

Both quinoa and oats are high in calories. Oat has 224% more calories than quinoa - quinoa has 120 calories per 100 grams and oat has 389 calories.

For macronutrient ratios, oats is lighter in carbs and similar to quinoa for protein and fat. Oats has a macronutrient ratio of 17:67:16 and for quinoa, 15:71:15 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Quinoa
Protein 17% 15%
Carbohydrates 67% 71%
Fat 16% 15%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and quinoa has 68% less carbohydrates than oat - quinoa has 21.3g of total carbs per 100 grams and oat has 66.3g of carbohydrates.

dietary fiber

Both quinoa and oats are high in dietary fiber. Oat has 279% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.

sugar

Quinoa and oats contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and oat does not contain significant amounts.



Protein

protein

Oat is an excellent source of protein and it has 284% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and oat has 16.9g of protein.

Fat

saturated fat

Quinoa and oats contain similar amounts of saturated fat - quinoa has 0.23g of saturated fat per 100 grams and oat has 1.2g of saturated fat.

Vitamins

Vitamin A

Quinoa and oats contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and oat does not contain significant amounts.

Vitamin E

Quinoa has more Vitamin E than oat - quinoa has 0.63mg of Vitamin E per 100 grams and oat does not contain significant amounts.

The B Vitamins

Oat has more thiamin, niacin and pantothenic acid. Both oats and quinoa contain significant amounts of riboflavin, Vitamin B6 and folate.

Oats Quinoa
Thiamin 0.763 MG 0.107 MG
Riboflavin 0.139 MG 0.11 MG
Niacin 0.961 MG 0.412 MG
Pantothenic acid 1.349 MG ~
Vitamin B6 0.119 MG 0.123 MG
Folate 56 UG 42 UG

Minerals

calcium

Oat is a great source of calcium and it has 218% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and oat has 54mg of calcium.

iron

Oat is an excellent source of iron and it has 217% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and oat has 4.7mg of iron.

potassium

Oat is an excellent source of potassium and it has 149% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and oat has 429mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, quinoa has more DHA than oat per 100 grams. Both oats and quinoa contain significant amounts of alpha linoleic acid (ALA).

Oats Quinoa
alpha linoleic acid 0.111 G 0.085 G
DHA ~ 0.015 G
Total 0.111 G 0.1 G

omega 6s

Comparing omega-6 fatty acids, oat has more linoleic acid than quinoa per 100 grams.

Oats Quinoa
linoleic acid 2.424 G 0.974 G
other omega 6 ~ 0.003 G
Total 2.424 G 0.977 G



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.

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Quinoa (Quinoa, cooked) .

Oats g

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