Oats vs Quinoa, cooked
Both compared per 100 g. Oats has 3.2 times as much calories as quinoa, cooked (389 kcal vs 120 kcal). Oats has 3.8 times as much protein as quinoa, cooked (16.9 g vs 4.4 g). Oats has 3.8 times as much fiber as quinoa, cooked (10.6 g vs 2.8 g). Oats has 3.6 times as much fat as quinoa, cooked (6.9 g vs 1.9 g).
The biggest vitamin and mineral differences: Oats has more manganese (+186% DV), Oats has more Thiamin (B1) (+55% DV) and Oats has more copper (+48% DV).
| Per 100 g | Oats | Quinoa, cooked |
|---|---|---|
| Calories | 389 kcal | 120 kcal |
| Protein | 16.9 g | 4.4 g |
| Carbohydrates | 66.3 g | 21.3 g |
| Fiber | 10.6 g | 2.8 g |
| Sugars | not reported | 0.87 g |
| Total fat | 6.9 g | 1.9 g |
| Saturated fat | 1.2 g | 0.23 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 2 mg | 7 mg |
| Water | 8.2 g | 71.6 g |
| Sodium | 2 mg (0.1%) | 7 mg (0.3%) |
| Vitamin A | 0 µg (0%) | 0 µg (0%) |
| Vitamin C | 0 mg (0%) | 0 mg (0%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Thiamin (B1) | 0.76 mg (64%) | 0.11 mg (9%) |
| Riboflavin (B2) | 0.14 mg (11%) | 0.11 mg (8%) |
| Niacin (B3) | 0.96 mg (6%) | 0.41 mg (3%) |
| Pantothenic acid (B5) | 1.3 mg (27%) | not reported |
| Vitamin B6 | 0.12 mg (7%) | 0.12 mg (7%) |
| Folate (B9) | 56 µg (14%) | 42 µg (11%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Calcium | 54 mg (4%) | 17 mg (1%) |
| Iron | 4.7 mg (26%) | 1.5 mg (8%) |
| Magnesium | 177 mg (42%) | 64 mg (15%) |
| Phosphorus | 523 mg (42%) | 152 mg (12%) |
| Potassium | 429 mg (9%) | 172 mg (4%) |
| Zinc | 4 mg (36%) | 1.1 mg (10%) |
| Copper | 0.63 mg (70%) | 0.19 mg (21%) |
| Manganese | 4.9 mg (214%) | 0.63 mg (27%) |
| Vitamin E | not reported | 0.63 mg (4%) |
| Vitamin K | not reported | 0 µg (0%) |
| Choline | not reported | 23 mg (4%) |
| Selenium | not reported | 2.8 µg (5%) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Oats
Oats contains 389 kcal per 100 g. A typical serving of 1 cup (156 g) provides about 607 kcal.
Roughly 67% of its calories come from carbohydrates, with 17% from protein and 16% from fat (estimated with general energy factors).
Quinoa, cooked
Quinoa, cooked contains 120 kcal per 100 g. A typical serving of 1 cup (185 g) provides about 222 kcal.
Roughly 71% of its calories come from carbohydrates, with 15% from protein and 14% from fat (estimated with general energy factors).