Oats vs Quinoa nutrition
Oats has more fiber, fat and carbs than Cooked quinoa.
- Oats100 g
- Cooked quinoa100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Oats | Cooked quinoa | Daily Value |
|---|---|---|---|
| Calories | 379 kcal (19%) | 120 kcal (6%) | 2,000 kcal |
| Protein | 13.2 g (26%) | 4.4 g (9%) | 50 g |
| Fat | 6.5 g (8%) | 1.9 g (2%) | 78 g |
| Saturated fat | 1.1 g (6%) | 0.23 g (1%) | 20 g |
| Carbs | 67.7 g (25%) | 21.3 g (8%) | 275 g |
| Fiber | 10.1 g (36%) | 2.8 g (10%) | 28 g |
| Sugar | 0.99 g | 0.87 g | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 6 mg (<1%) | 7 mg (<1%) | 2,300 mg |
| Potassium | 362 mg (8%) | 172 mg (4%) | 4,700 mg |
| Calcium | 52 mg (4%) | 17 mg (1%) | 1,300 mg |
| Iron | 4.3 mg (24%) | 1.5 mg (8%) | 18 mg |
| Magnesium | 138 mg (33%) | 64 mg (15%) | 420 mg |
| Vitamin A | 0 µg (0%) | 0 µg (0%) | 900 µg |
| Vitamin C | 0 mg (0%) | 0 mg (0%) | 90 mg |
Saved on this device
Step 1 of 5
Esc closes · arrow keys move between steps
How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares oats and cooked quinoa as USDA FoodData Central lists them: “Cereals, oats, regular and quick, not fortified, dry” (FDC 173904) and “Quinoa, cooked” (FDC 168917). All figures start from 100 grams of the edible part. A search for “quinoa” is taken here as cooked quinoa; dry quinoa is in the comparer above. One is listed dry and the other cooked. Cooking changes how much water is in 100 grams, so the same food can look richer or poorer per 100 g depending on its state.
Per 100 grams
Per 100 grams, oats has more calories (379 vs 120 kcal, 3.2 times as much), protein (13.2 vs 4.4 g, 3.0 times as much), fat (6.5 vs 1.9 g, 3.4 times as much), saturated fat (1.1 vs 0.23 g, 4.8 times as much), carbohydrate (67.7 vs 21.3 g, 3.2 times as much), fiber (10.1 vs 2.8 g, 3.6 times as much), sugars (0.99 vs 0.87 g), potassium (362 vs 172 mg, 2.1 times as much), calcium (52 vs 17 mg, 3.1 times as much), iron (4.3 vs 1.5 mg, 2.9 times as much) and magnesium (138 vs 64 mg, 2.2 times as much). Cooked quinoa has more sodium (7 vs 6 mg). They are within 3% of each other for cholesterol, vitamin A and vitamin C.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 1 cup of oats (81 g) and 1 cup of cooked quinoa (185 g). The cooked quinoa serving is 2.3 times as heavy, so per serving its numbers grow relative to the other. Switching to servings changes the leader for sugars (now cooked quinoa), potassium (now cooked quinoa) and magnesium (now cooked quinoa). One serving is 307 kcal of oats against 222 kcal of cooked quinoa.
For the same calories
To get 100 kcal you would eat 26.4 g of oats or 83.3 g of cooked quinoa. At that equal energy, oats carries 3.5 g of protein and cooked quinoa 3.7 g. Fiber per 100 kcal is 2.7 g against 2.3 g. Measured per 100 kcal instead of per 100 g, the larger amount moves for protein (to cooked quinoa), sugars (to cooked quinoa), potassium (to cooked quinoa), calcium (to cooked quinoa), iron (to cooked quinoa) and magnesium (to cooked quinoa).
Where the calories come from
Roughly, 14% of the energy in oats comes from protein, 15% from fat and 71% from carbohydrate; for cooked quinoa it is 15%, 14% and 71%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
1 cup of oats reaches its largest shares of the Daily Value in fiber (29%), magnesium (27%) and protein (21%); 1 cup of cooked quinoa reaches its largest shares of the Daily Value in magnesium (28%), fiber (19%) and protein (16%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.