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Quinoa vs. Oats — In-Depth Nutrition Comparison

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A recap on the differences between quinoa and oats

  • 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.
  • The amount of saturated fat in quinoa is lower.

Food varieties used in this article are Quinoa, cooked and Oats.

Infographic

Quinoa vs Oats infographic
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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.
Quinoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more SeleniumSelenium +∞%
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.
Quinoa
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Oats
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +613.1%
Contains more Vitamin B2Vitamin B2 +26.4%
Contains more Vitamin B3Vitamin B3 +133.3%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.119mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Oats DV% diff.
Manganese 0.631mg 4.916mg 186%
Vitamin B1 0.107mg 0.763mg 55%
Phosphorus 152mg 523mg 53%
Copper 0.192mg 0.626mg 48%
Iron 1.49mg 4.72mg 40%
Fiber 2.8g 10.6g 31%
Vitamin B5 1.349mg 27%
Magnesium 64mg 177mg 27%
Zinc 1.09mg 3.97mg 26%
Protein 4.4g 16.89g 25%
Carbs 21.3g 66.27g 15%
Calories 120kcal 389kcal 13%
Polyunsaturated fat 1.078g 2.535g 10%
Potassium 172mg 429mg 8%
Fats 1.92g 6.9g 8%
Starch 17.63g 7%
Selenium 2.8µg 5%
Choline 23mg 4%
Saturated fat 0.231g 1.217g 4%
Vitamin E 0.63mg 4%
Calcium 17mg 54mg 4%
Monounsaturated fat 0.528g 2.178g 4%
Folate 42µg 56µg 4%
Vitamin B3 0.412mg 0.961mg 3%
Vitamin B2 0.11mg 0.139mg 2%
Net carbs 18.5g 55.67g N/A
Sugar 0.87g N/A
Sodium 7mg 2mg 0%
Vitamin B6 0.123mg 0.119mg 0%
Tryptophan 0.052mg 0.234mg 0%
Threonine 0.131mg 0.575mg 0%
Isoleucine 0.157mg 0.694mg 0%
Leucine 0.261mg 1.284mg 0%
Lysine 0.239mg 0.701mg 0%
Methionine 0.096mg 0.312mg 0%
Phenylalanine 0.185mg 0.895mg 0%
Valine 0.185mg 0.937mg 0%
Histidine 0.127mg 0.405mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more WaterWater +771.2%
Contains more ProteinProtein +283.9%
Contains more FatsFats +259.4%
Contains more CarbsCarbs +211.1%
Contains more OtherOther +123.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -81%
Contains more Mono. FatMonounsaturated fat +312.5%
Contains more Poly. FatPolyunsaturated fat +135.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.