Steel Cut Oats vs Quinoa: Nutrition Showdown

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

Steel cut oats - calories, kcal, weight, nutrition
Steel cut oats - calories, kcal, weight, nutrition

Quinoa vs Steel cut oats: Nutrition Comparison

per 100gSteel cut oatsQuinoa
Calories375 368
Carbohydrates67.5 g64.16 g
Fat6.25 g6.07 g
Dietary fiber10 g7 g
Protein12.5 g14.12 g
Iron4.25 mg4.57 mg
Potassium350 mg563 mg

More Calories in Steel cut oats

At first glance, you can see that in steel cut oats is just a little more calories than in quinoa.

Steel cut oats has 375 kcal per 100g and quinoa 368 kcal per 100g so it is pretty easy to calculate that the difference is about 2%.

In steel cut oats and in quinoa most calories came from carbs.

See tables below to compare steel cut oats with quinoa in details.

Steel cut oats And Quinoa Nutrition Difference

  • Calories:
    steel cut oats - 2% more than quinoa
  • Carbohydrates:
    steel cut oats - 5% more than quinoa
  • Fat:
    steel cut oats - 3% more than quinoa
  • Dietary fiber:
    steel cut oats - 43% more than quinoa
  • Protein:
    quinoa - 13% more than steel cut oats

Less protein in steel cut oats

It is aslo easy to see see that in steel cut oats is less protein than in quinoa.

There is 14.12g per 100g of quinoa and 12.5g per 100g of steel cut oats so using simple math we can see that difference is about 13%.

More carbohydrates in steel cut oats

In steel cut oats is more carbohydrates than in quinoa.

There is 64.16g/100g of carbohydrates in quinoa and 67.5g/100g in steel cut oats so let me do the math for you again - difference is about 5%.

More fat in steel cut oats

In steel cut oats is more fats than in quinoa.

The tables above show us that there is 6.07g/100g of fats in quinoa and 6.25g/100g in steel cut oats. In this case difference is about 3%.

Steel cut oats

  • Calories375
  • Carbohydrates67.5 g
  • Fat6.25 g
  • Dietary fiber10 g
  • Protein12.5 g
Steel cut oats calories per:
| ounce | standard serving size | cup | half cup

Calories source

  • 72% CARBS.
  • 13% PROTEIN
  • 15% FAT


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

Calories source

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

Vitamins: quinoa vs steel cut oats

    Minerals: steel cut oats vs quinoa

    • Iron:
      quinoa - 8% more than steel cut oats
    • Potassium:
      quinoa - 61% more than steel cut oats
    Marcin Piotrowicz
    Author of this page
    Marcin Piotrowicz 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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