Oats vs Quinoa
A complete side-by-side nutrition comparison per 100g, covering calories, macronutrients, and 13 vitamins and minerals. Data sourced from USDA FoodData Central.
14
Oats leads
6
Quinoa leads
Full Nutrient Breakdown per 100g
Green highlight indicates the nutritionally favorable value for each row.
| Nutrient | Oats | Quinoa | Difference |
|---|---|---|---|
| Calories | 379kcal | 120kcal | 259.0kcal (216%) |
| Protein | 13.15g | 4.4g | 8.8g (199%) |
| Total Carbohydrates | 67.7g | 21.3g | 46.4g (218%) |
| Dietary Fiber | 10.1g | 2.8g | 7.3g (261%) |
| Sugars | 0.99g | 0.9g | 0.1g (10%) |
| Total Fat | 6.52g | 1.9g | 4.6g (243%) |
| Saturated Fat | 1.11g | 0.2g | 0.9g (455%) |
| Cholesterol | 0mg | 0mg | — |
| Sodium | 6mg | 7mg | 1.0mg (14%) |
| Calcium | 52mg | 17mg | 35.0mg (206%) |
| Iron | 4.25mg | 1.5mg | 2.8mg (183%) |
| Potassium | 362mg | 172mg | 190.0mg (110%) |
| Magnesium | 138mg | 64mg | 74.0mg (116%) |
| Phosphorus | 410mg | 152mg | 258.0mg (170%) |
| Zinc | 3.64mg | 1.1mg | 2.5mg (231%) |
| Vitamin A | 0μg | 0μg | — |
| Vitamin C | 0mg | 0mg | — |
| Vitamin E | 0.42mg | 0.6mg | 0.2mg (30%) |
| Folate | 32μg | 42μg | 10.0μg (24%) |
| Thiamine (B1) | 0.46mg | 0.1mg | 0.4mg (360%) |
| Niacin (B3) | 1.12mg | 0.4mg | 0.7mg (180%) |
| Selenium | 28.9μg | 2.8μg | 26.1μg (932%) |
| Manganese | 3.63mg | 0.6mg | 3.0mg (505%) |
Source: USDA FoodData Central. Values per 100g of the default variant.
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