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 | Oats | Cooked Quinoa |
|---|---|---|
| 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 have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Oats or Cooked Quinoa?
Oats has 525 calories and Cooked Quinoa has 180.6 calories per comparable serving. Oats is the more calorie-dense of the two.
Which has more protein, Oats or Cooked Quinoa?
Oats provides 17.5g of protein versus 6g in Cooked Quinoa. Oats is the higher-protein choice.
Which has less fat, Oats or Cooked Quinoa?
Oats contains 8.8g of fat compared with 3g in Cooked Quinoa. Cooked Quinoa is the leaner option.
Which has less saturated fat, Oats or Cooked Quinoa?
Oats has 1.8g of saturated fat and Cooked Quinoa has 0g. Cooked Quinoa is lower in saturated fat.
Which has more sodium, Oats or Cooked Quinoa?
Oats contains 0mg of sodium versus 700mg in Cooked Quinoa. Cooked Quinoa is higher in sodium.
Which has more fiber, Oats or Cooked Quinoa?
Oats has 14g of fiber and Cooked Quinoa has 2.9g. Oats provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Oats → Calories in Cooked Quinoa →