Oats vs Quinoa: Nutrition Comparison
Oats and quinoa are two of the most nutritionally impressive grain-based foods available and are frequently compared as healthy breakfast and meal base options. Oats are rich in soluble fibre — particularly beta-glucan — which supports heart health, blood sugar control, and satiety. Quinoa is technically a seed and stands out as one of the few plant foods providing all nine essential amino acids, making it a complete protein. Quinoa is higher in protein and healthy fats per serving. Oats are higher in fibre and have more extensive research backing their cardiovascular health benefits. Both are excellent whole foods — oats win on fibre and heart health evidence, quinoa wins on protein completeness.
Nutrition Comparison
| Nutrient |
1 Serving (140g)*
|
1 Serving (140.0g)
|
|---|---|---|
| Calories | 525 kcal | 180.6 kcal |
| Total Fat | 8.8 g | 3 g |
| Saturated Fat | 1.8 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 0 mg | 700 mg |
| Total Carbs | 94.5 g | 32 g |
| Dietary Fiber | 14 g | 2.9 g |
| Sugars | 3.5 g | 1 g |
| Protein | 17.5 g | 6 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.