Quinoa vs. Oatmeal — In-Depth Nutrition Comparison
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Significant differences between quinoa and oatmeal
- Quinoa has more copper, phosphorus, and magnesium; however, oatmeal is richer in iron, vitamin B3, vitamin B6, vitamin B1, vitamin A, vitamin B2, and calcium.
- Oatmeal covers your daily iron needs 56% more than quinoa.
- Oatmeal has 3 times less copper than quinoa. Quinoa has 0.192mg of copper, while oatmeal has 0.066mg.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of quinoa is 53.
Specific food types used in this comparison are Quinoa, cooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 | +146.2% |
| Contains more PotassiumPotassium | +182% |
| Contains more CopperCopper | +190.9% |
| Contains more ZincZinc | +75.8% |
| Contains more PhosphorusPhosphorus | +97.4% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +13.1% |
| Contains more CalciumCalcium | +370.6% |
| Contains more IronIron | +300% |
| Contains more SeleniumSelenium | +78.6% |
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 EVitamin E | +800% |
| Contains more CholineCholine | +389.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +143% |
| Contains more Vitamin B2Vitamin B2 | +95.5% |
| Contains more Vitamin B3Vitamin B3 | +634.2% |
| Contains more Vitamin B6Vitamin B6 | +135.8% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +85.7% |
| Contains more FatsFats | +41.2% |
| Contains more CarbsCarbs | +82.5% |
| Contains more OtherOther | +35.1% |
| Contains more WaterWater | +17.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +35% |
| Contains more Poly. FatPolyunsaturated fat | +153.1% |
~equal in
Saturated fat
~0.226g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +70% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
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 Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 1.49mg | 5.96mg | 56% |
| Vitamin B3 | 0.412mg | 3.025mg | 16% |
| Vitamin A | 0µg | 130µg | 14% |
| Copper | 0.192mg | 0.066mg | 14% |
| Vitamin B1 | 0.107mg | 0.26mg | 13% |
| Vitamin B6 | 0.123mg | 0.29mg | 13% |
| Phosphorus | 152mg | 77mg | 11% |
| Magnesium | 64mg | 26mg | 9% |
| Vitamin B2 | 0.11mg | 0.215mg | 8% |
| Vitamin B5 | 0.317mg | 6% | |
| Calcium | 17mg | 80mg | 6% |
| Selenium | 2.8µg | 5µg | 4% |
| Fiber | 2.8g | 1.7g | 4% |
| Zinc | 1.09mg | 0.62mg | 4% |
| Protein | 4.4g | 2.37g | 4% |
| Polyunsaturated fat | 1.078g | 0.426g | 4% |
| Vitamin E | 0.63mg | 0.07mg | 4% |
| Choline | 23mg | 4.7mg | 3% |
| Calories | 120kcal | 68kcal | 3% |
| Manganese | 0.631mg | 0.558mg | 3% |
| Starch | 17.63g | 10.37g | 3% |
| Potassium | 172mg | 61mg | 3% |
| Carbs | 21.3g | 11.67g | 3% |
| Sodium | 7mg | 49mg | 2% |
| Fats | 1.92g | 1.36g | 1% |
| Folate | 42µg | 44µg | 1% |
| Net carbs | 18.5g | 9.97g | N/A |
| Sugar | 0.87g | 0.46g | N/A |
| Vitamin K | 0µg | 0.4µg | 0% |
| Trans fat | 0.003g | N/A | |
| Saturated fat | 0.231g | 0.226g | 0% |
| Monounsaturated fat | 0.528g | 0.391g | 0% |
| Tryptophan | 0.052mg | 0.04mg | 0% |
| Threonine | 0.131mg | 0.083mg | 0% |
| Isoleucine | 0.157mg | 0.105mg | 0% |
| Leucine | 0.261mg | 0.2mg | 0% |
| Lysine | 0.239mg | 0.135mg | 0% |
| Methionine | 0.096mg | 0.04mg | 0% |
| Phenylalanine | 0.185mg | 0.13mg | 0% |
| Valine | 0.185mg | 0.151mg | 0% |
| Histidine | 0.127mg | 0.057mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | 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
11%
26%
Minerals Daily Need Coverage Score
38%
45%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 0.005g)
Which food is richer in vitamins?
Oatmeal is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.