Oats vs. Quinoa — In-Depth Nutrition Comparison

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A recap on the differences between oats and quinoa

Oats are higher than quinoa in manganese, vitamin B1, phosphorus, copper, iron, fiber, protein, magnesium, zinc, and carbs.
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.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Oats

Quinoa

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%

Contains more SeleniumSelenium

+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Oats

Quinoa

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%

Contains more Vitamin EVitamin E

+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B6 ~0.123mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

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%
Magnesium	177mg	64mg	27%
Vitamin B5	1.349mg		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%
Fats	6.9g	1.92g	8%
Potassium	429mg	172mg	8%
Starch		17.63g	7%
Selenium		2.8µg	5%
Calcium	54mg	17mg	4%
Vitamin E		0.63mg	4%
Folate	56µg	42µg	4%
Choline		23mg	4%
Saturated fat	1.217g	0.231g	4%
Monounsaturated fat	2.178g	0.528g	4%
Vitamin B3	0.961mg	0.412mg	3%
Vitamin B2	0.139mg	0.11mg	2%
Protein per 100 calories	4.3g	3.7g	N/A
Calories per 10 g protein	230kcal	273kcal	N/A
Weight per 100 calories	26g	83g	N/A
Unsaturated / Saturated Fat ratio	3.9	7	N/A
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