Comparison · per 100g
Oats vs Quinoa
Oats and Quinoa, side by side — measured USDA values per 100g edible portion. No estimated rows: a nutrient shows only where both records have measured data.
| Nutrient | Oats | Quinoa |
|---|---|---|
| Calories | 379 kcal | 368 kcal |
| Protein | 13.2 g | 14.1 g |
| Carbohydrates | 67.7 g | 64.2 g |
| Fiber | 10.1 g | 7 g |
| Fat | 6.5 g | 6.1 g |
| Sugars | 1 g | — |
| Sodium | 6 mg | 5 mg |
| Potassium | 362 mg | 563 mg |
| Calcium | 52 mg | 47 mg |
| Iron | 4.3 mg | 4.6 mg |
| Vitamin C | 0 mg | — |
Values in olive take the edge for that nutrient (higher wins for protein, fiber, minerals and vitamins; lower wins for calories, carbs, fat, sugars and sodium). Source: USDA FoodData Central.
Bottom line
Per 100g of edible portion, Quinoa is lower in calories (368 vs 379 kcal per 100g); Quinoa has more protein (14.1 g per 100g); Oats has more fiber (10.1 g per 100g). Both profiles link to their full nutrient tables and USDA source records below.
Common questions
Oats vs Quinoa FAQ
Which has more protein, oats or quinoa?
Quinoa has more protein: 14.1 g per 100 g vs 13.2 g.
Which is lower in calories, oats or quinoa?
Quinoa is lower: 368 kcal per 100 g vs 379 kcal.