Quinoa vs Oats: Calories & Nutrition Showdown


Quinoa vs Oats
Nutrition Facts
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Quinoa vs Oats 100g Compare
per 100g | Quinoa | Oats |
---|---|---|
Calories | 368 | 379 |
Carbohydrates | 64.16 g | 67.7 g |
Fat | 6.07 g | 6.52 g |
Dietary fiber | 7 g | 10.1 g |
Protein | 14.12 g | 13.2 g |
Calcium | 47 mg | 52 mg |
Iron | 4.57 mg | 4.25 mg |
Magnessium | 197 mg | 138 mg |
Potassium | 563 mg | 362 mg |
Sodium | 5 mg | 6 mg |
Vitaminium B1 (Thiamine) | 0.36 mg | 0.46 mg |
Vitaminium B2 (riboflavin) | 0.318 mg | 0.155 mg |
Vitaminium B3 (Niacin) | 1.52 mg | 1.12 mg |
Vitaminium B9 (Folic acid) | 184 mg | 0.032 mg |
Vitaminium E | 2.44 mg | 0.42 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
368kcalCalories source
- 70% CARBS.
- 15% PROTEIN
- 15% FAT
Oats 100g
379kcalCalories source
- 71% CARBS
- 14% PROTEIN
- 15% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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