Quinoa vs Oats
How does the nutrition of Quinoa compare to Oats? Here's a side-by-side comparison per 100g serving.
| Nutrient | Quinoa | Oats | Winner |
|---|---|---|---|
| Calories | 120kcal | 389kcal | Quinoa |
| Protein | 4.4g | 16.9g | Oats |
| Carbohydrates | 21.3g | 66.3g | Quinoa |
| Total Fat | 1.9g | 6.9g | Quinoa |
| Fiber | 2.8g | 10.6g | Oats |
| Sugar | 0.6g | 0.0g | Oats |
| Sodium | 50.0mg | 50.0mg | Tie |
| Cholesterol | 0.0mg | 0.0mg | Tie |
| Calcium | 50.0mg | 50.0mg | Tie |
| Iron | 1.2mg | 1.2mg | Tie |
| Potassium | 300.0mg | 300.0mg | Tie |
| Vitamin C | 5.0mg | 5.0mg | Tie |
Key Differences
- Quinoa has 69% less calories
- Oats has 74% more protein
- Quinoa has 68% less carbohydrates
- Quinoa has 72% less total fat
- Oats has 74% more fiber
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