Oats vs. Quinoa — In-Depth Nutrition Comparison
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A recap on differences between oats and quinoa
- Oats are higher than quinoa in manganese, vitamin B1, phosphorus, copper, iron, fiber, magnesium, zinc, and potassium.
- Oats cover your daily manganese needs 186% more than quinoa.
- Oats contain 7 times more vitamin B1 than quinoa. While oats contain 0.763mg of vitamin B1, quinoa contains only 0.107mg.
- The amount of saturated fat in quinoa is lower.
Food varieties used in this article are Oats and Quinoa, cooked.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +176.6% |
| Contains more CalciumCalcium | +217.6% |
| Contains more PotassiumPotassium | +149.4% |
| Contains more IronIron | +216.8% |
| Contains more CopperCopper | +226% |
| Contains more ZincZinc | +264.2% |
| Contains more PhosphorusPhosphorus | +244.1% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +679.1% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +613.1% |
| Contains more Vitamin B2Vitamin B2 | +26.4% |
| Contains more Vitamin B3Vitamin B3 | +133.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +33.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +283.9% |
| Contains more FatsFats | +259.4% |
| Contains more CarbsCarbs | +211.1% |
| Contains more OtherOther | +123.4% |
| Contains more WaterWater | +771.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +312.5% |
| Contains more Poly. FatPolyunsaturated fat | +135.2% |
| Contains less Sat. FatSaturated fat | -81% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 4.916mg | 0.631mg | 186% |
| Vitamin B1 | 0.763mg | 0.107mg | 55% |
| Phosphorus | 523mg | 152mg | 53% |
| Copper | 0.626mg | 0.192mg | 48% |
| Iron | 4.72mg | 1.49mg | 40% |
| Fiber | 10.6g | 2.8g | 31% |
| Vitamin B5 | 1.349mg | 27% | |
| Magnesium | 177mg | 64mg | 27% |
| Zinc | 3.97mg | 1.09mg | 26% |
| Protein | 16.89g | 4.4g | 25% |
| Carbs | 66.27g | 21.3g | 15% |
| Calories | 389kcal | 120kcal | 13% |
| Polyunsaturated fat | 2.535g | 1.078g | 10% |
| Potassium | 429mg | 172mg | 8% |
| Fats | 6.9g | 1.92g | 8% |
| Starch | 17.63g | 7% | |
| Selenium | 2.8µg | 5% | |
| Choline | 23mg | 4% | |
| Saturated fat | 1.217g | 0.231g | 4% |
| Vitamin E | 0.63mg | 4% | |
| Calcium | 54mg | 17mg | 4% |
| Monounsaturated fat | 2.178g | 0.528g | 4% |
| Folate | 56µg | 42µg | 4% |
| Vitamin B3 | 0.961mg | 0.412mg | 3% |
| Vitamin B2 | 0.139mg | 0.11mg | 2% |
| Net carbs | 55.67g | 18.5g | N/A |
| Sugar | 0.87g | N/A | |
| Sodium | 2mg | 7mg | 0% |
| Vitamin B6 | 0.119mg | 0.123mg | 0% |
| Tryptophan | 0.234mg | 0.052mg | 0% |
| Threonine | 0.575mg | 0.131mg | 0% |
| Isoleucine | 0.694mg | 0.157mg | 0% |
| Leucine | 1.284mg | 0.261mg | 0% |
| Lysine | 0.701mg | 0.239mg | 0% |
| Methionine | 0.312mg | 0.096mg | 0% |
| Phenylalanine | 0.895mg | 0.185mg | 0% |
| Valine | 0.937mg | 0.185mg | 0% |
| Histidine | 0.405mg | 0.127mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
11%
Minerals Daily Need Coverage Score
154%
38%
Comparison summary
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.986g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 6)
Which food is cheaper?
Quinoa is cheaper (difference - $0.6)
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.