Which is healthier, Oats or Quinoa?

Oats wins in 7 out of 10 nutritional categories. Oats has 389 calories and 16.9g protein per 100g, while Quinoa has 120 calories and 4.4g protein.

How many calories are in Oats vs Quinoa?

Oats contains 389 calories per 100g, while Quinoa contains 120 calories per 100g.

Which has more protein, Oats or Quinoa?

Oats has more protein with 16.9g per 100g compared to 4.4g.

Oats vs Quinoa

Nutrition Comparison per 100g

Oats 7

2 Quinoa

Grains vs Grains

Side-by-Side Nutrition Facts

Nutrient	Oats	Quinoa	Better
Calories	389kcal	120kcal	Quinoa
Protein	16.9g	4.4g	Oats
Total Fat	6.9g	1.9g	Quinoa
Carbohydrates	66.3g	21.3g	Oats
Fiber	10.6g	2.8g	Oats
Sugar	0g	0.9g	Oats
Vitamin C	0mg	0mg	Tie
Calcium	54mg	17mg	Oats
Iron	4.7mg	1.5mg	Oats
Potassium	429mg	172mg	Oats

Macronutrient Breakdown

Oats

Protein: 16.9g Fat: 6.9g Carbs: 66.3g

Quinoa

Protein: 4.4g Fat: 1.9g Carbs: 21.3g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Oats vs Quinoa — Key Takeaway

Quinoa has 269 fewer calories per 100g than Oats, making it the lighter option. For protein, Oats leads with 16.9g per 100g. Oats is the better source of fiber at 10.6g per 100g.

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