Quinoa vs Oats: Calories & Nutrition Showdown



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

Quinoa vs Oats
Nutrition Facts

Quinoa
Serving size:
  change
handful (35g)tablespoon (15g)cup (185g)half cup (92.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Oats
Serving size:
  change
standard serving size (45g)tablespoon (8g)teaspoon (3g)cup (90g)half cup (45g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Quinoa vs Oats 100g Compare


per 100gQuinoaOats
Calories368 379
Carbohydrates64.16 g67.7 g
Fat6.07 g6.52 g
Dietary fiber7 g10.1 g
Protein14.12 g13.2 g
Calcium47 mg52 mg
Iron4.57 mg4.25 mg
Magnessium197 mg138 mg
Potassium563 mg362 mg
Sodium5 mg6 mg
Vitaminium B1 (Thiamine)0.36 mg0.46 mg
Vitaminium B2 (riboflavin)0.318 mg0.155 mg
Vitaminium B3 (Niacin)1.52 mg1.12 mg
Vitaminium B9 (Folic acid)184 mg0.032 mg
Vitaminium E2.44 mg0.42 mg

Discover the Wonders of Quinoa and Oats

When it comes to choosing healthy grains, quinoa and oats often top the list. Both have unique histories and nutritional profiles that make them favorites among health enthusiasts. Quinoa, often referred to as a "superfood," was a staple in the diet of the ancient Incas, who called it the "mother of all grains." Oats, on the other hand, have been a fundamental food in many cultures across the globe, particularly in Europe and North America, praised for their hearty, comforting, and nutritional value.

Quinoa vs. Oats: A Closer Look

At first glance, quinoa and oats may serve similar dietary purposes, but they offer distinct benefits and flavors that can complement a variety of dishes. From breakfast bowls to savory dinners, understanding the differences between these two can help you make the best choice for your meals and health goals.

Nutritional Highlights

Quinoa is celebrated for its high protein content, boasting all nine essential amino acids, making it a complete protein source. This is relatively rare for plant-based foods, which is why quinoa is an excellent dietary choice for vegetarians and vegans. With 14.12 grams of protein per serving, it stands out against many grains.

Oats, although lower in protein with about 14 grams per serving, are highly regarded for their fiber content, especially beta-glucan, a type of soluble fiber known to help lower cholesterol levels and promote heart health. They also provide a good amount of vitamins and minerals, including phosphorus, magnesium, and iron.

Culinary Versatility

Quinoa's slightly nutty taste and fluffy texture make it a fantastic base for salads, a nutritious addition to soups, or even as a substitute for rice in many dishes. Its versatility doesn't end there; quinoa can also be popped like popcorn or ground into flour for gluten-free baking.

Oats are not just for breakfast. Beyond the classic bowl of oatmeal, oats can be used in baking, from cookies and muffins to bread. They can also serve as a thickener in soups and stews or be made into homemade granola or snack bars. The mild flavor of oats makes them a blank canvas for a multitude of flavors, both sweet and savory.

Health Benefits Beyond Nutrition

Both quinoa and oats offer health benefits beyond their impressive nutritional content. Quinoa is naturally gluten-free, making it a safe choice for those with celiac disease or gluten sensitivity. Its high magnesium content can also contribute to improved blood sugar control, making it beneficial for individuals with diabetes.

Oats have been linked to a reduction in heart disease risk thanks to their beta-glucan fiber. This soluble fiber can help lower bad LDL cholesterol without affecting good HDL cholesterol. Regular consumption of oats is also associated with a lower risk of colorectal cancer.

Final Thoughts

Quinoa and oats both offer unique nutritional benefits and culinary versatility. Whether you're looking for a complete protein source in quinoa or the heart-healthy benefits of oats, incorporating these grains into your diet can contribute to a balanced and healthy lifestyle. Experiment with both in your cooking and discover the diverse flavors and benefits they bring to your table.

Quinoa 100g

368kcal

Calories source

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

Oats 100g

379kcal

Calories source

  • 71% CARBS
  • 14% PROTEIN
  • 15% FAT
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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