Quinoa vs Oatmeal: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Quinoa - calories, kcal, weight, nutrition
Oatmeal - calories, kcal, weight, nutrition

More Calories in Quinoa

At first glance, you can see that in quinoa is much more calories than in oatmeal.

Quinoa has 368 kcal per 100g and oatmeal 68 kcal per 100g so it is pretty easy to calculate that the difference is about 441%.

In quinoa and in oatmeal most calories came from carbs.

See tables below to compare quinoa with oatmeal in details.

Quinoa And Oatmeal Nutrition Difference

Oatmeal vs Quinoa: Vitamins and Minerals Comparison

per 100gQuinoaOatmeal
Calories368 68
Carbohydrates64.16 g11.67 g
Fat6.07 g1.36 g
Dietary fiber7 g1.7 g
Protein14.12 g2.37 g
Calcium47 mg80 mg
Iron4.57 mg5.96 mg
Magnessium197 mg26 mg
Phosphorus457 mg77 mg
Potassium563 mg61 mg
Sodium5 mg49 mg
Zink3.1 mg0.62 mg
Vitaminium B2 (riboflavin)0.318 mg0.215 mg
Vitaminium B3 (Niacin)1.52 mg3.025 mg
Vitaminium B9 (Folic acid)184 mg39 mg
Vitaminium E2.44 mg0.07 mg

More protein in quinoa

It is aslo easy to see see that in quinoa is more protein than in oatmeal.

There is 2.37g per 100g of oatmeal and 14.12g per 100g of quinoa so using simple math we can see that difference is about 496%.

More carbohydrates in quinoa

In quinoa is more carbohydrates than in oatmeal.

There is 11.67g/100g of carbohydrates in oatmeal and 64.16g/100g in quinoa so let me do the math for you again - difference is about 450%.

More fat in quinoa

In quinoa is more fats than in oatmeal.

The tables above show us that there is 1.36g/100g of fats in oatmeal and 6.07g/100g in quinoa. In this case difference is about 346%.


  • Calories368
  • Carbohydrates64.16 g
  • Fat6.07 g
  • Dietary fiber7 g
  • Protein14.12 g
Quinoa calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 70% CARBS.
  • 15% PROTEIN
  • 15% FAT


  • Calories68
  • Carbohydrates11.67 g
  • Fat1.36 g
  • Dietary fiber1.7 g
  • Protein2.37 g
Oatmeal calories per:
100g | ounce | tablespoon | glass

Calories source

  • 68% CARBS
  • 14% PROTEIN
  • 18% FAT

Vitamins: oatmeal vs quinoa

Minerals: quinoa vs oatmeal

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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