Food amount
For 200 calories, the comparison uses 51.4 g of oats and 166.7 g of quinoa.
A closer look at a familiar choice
Oats vs. Quinoa
Per 100 g, oats has 389 calories and 16.9 g protein; cooked quinoa has 120 calories and 4.4 g protein. Change the basis to see the tradeoffs.
| Nutrient | Oats | Quinoa |
|---|---|---|
| Calorieskcal | 389 | 120 |
| Proteing | 16.9 | 4.4 |
| Carbohydrateg | 66.3 | 21.3 |
| Fatg | 6.9 | 1.9 |
| Fiberg | 10.6 | 2.8 |
| Total sugarsg | — | 0.9 |
| Sodiummg | 2 | 7 |
| Saturated fatg | 1.2 | 0.2 |
Values change with the amount you choose. A dash means the nutrient was not reported.
The difference at 200 calories.
Protein
Oats provides more reported protein at equal calories: 8.7 g for oats, compared with 7.3 g for quinoa.
Fiber
The fiber amounts are 5.4 g for oats and 4.7 g for quinoa at 200 calories.
Sodium
At equal calories, the reported sodium amounts are 1 mg and 12 mg respectively. Added salt or a different brand can change this comparison.
Other choices to explore.
| Food | Basis | Calories | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| Vital wheat glutenUSDA SR Legacy | 100 g | 370 | 75.2 g | 0.6 g | 29 mg |
| Oat bran, cookedUSDA SR Legacy | 100 g | 40 | 3.2 g | 2.6 g | 1 mg |
| Wheat bran, crudeUSDA SR Legacy | 100 g | 216 | 15.6 g | 42.8 g | 2 mg |