Oats vs Quinoa
· Source: USDA FoodData Central
Nutrition Comparison per 100g
Grains vs Grains
Side-by-Side Nutrition Facts
Macronutrient Breakdown
Oats
Quinoa
Nutrition Quick Facts (per 100g)
Oats
- Calories389 kcal
- Protein16.9g
- Total Fat6.9g
- Carbohydrates66.3g
- Dietary Fiber10.6g
- Sugar0g
- Vitamin C0mg
- Calcium54mg
- Iron4.7mg
- Potassium429mg
Quinoa
- Calories120 kcal
- Protein4.4g
- Total Fat1.9g
- Carbohydrates21.3g
- Dietary Fiber2.8g
- Sugar0.9g
- Vitamin C0mg
- Calcium17mg
- Iron1.5mg
- Potassium172mg
About This Data
Nutrition data is sourced from the USDA FoodData Central SR Legacy database, the authoritative reference for nutrient composition of foods sold and consumed in the United States. All values are per 100g of the raw food item unless otherwise noted.
Actual nutritional content may vary based on preparation method (raw vs. cooked, boiled vs. fried), agricultural growing conditions, brand, and serving size. The USDA data represents typical values averaged across many samples. For precise dietary tracking, weigh your food and use a certified nutrition database.
Oats vs Quinoa — Key Takeaway
Quinoa has 269 fewer calories per 100g than Oats, making it the lighter choice for calorie-conscious diets. Oats is the stronger protein source with 16.9g per 100g versus 4.4g in Quinoa, a difference of 12.5g that adds up meaningfully across multiple servings. Oats contains more fat at 6.9g per 100g compared to 1.9g in Quinoa; however, the type of fat matters — unsaturated fats from whole foods like these are generally considered heart-healthy. Oats is the better source of dietary fiber with 10.6g per 100g, versus 2.8g in Quinoa. Fiber supports digestive health and helps maintain satiety. Oats provides 429mg of potassium per 100g — significantly more than Quinoa's 172mg — making it a better option for supporting healthy blood pressure and muscle function.
Track Your Nutrition
Make informed food choices with detailed nutrition data for every meal.
Compare More Foods