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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
