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Plate
Oats, dry Leader
Oats, dry7
VS
Quinoa, cooked
Quinoa, cooked2

Oats, dry leads 7–2 · 9 categories decided · 1 tie

Oats, dry: 100 g · Quinoa, cooked: 100 g.

The verdict

Oats, dry comes out ahead, winning 7 of 9 nutrient match-ups.

Pick Oats, dry for more protein, more fiber, less sodium, more potassium, more calcium, more iron and more magnesium.

Pick Quinoa, cooked for less sugar and less saturated fat.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    379 kcal
    120 kcal
  • Proteinmore is better
    WIN13.15 g
    4.4 g
  • Carbohydrate
    67.7 g
    21.3 g
  • Fibermore is better
    WIN10.1 g
    2.8 g
  • Total sugarsless is better
    0.99 g
    0.87 gWIN
  • Total fat
    6.52 g
    1.92 g
  • Saturated fatless is better
    1.11 g
    0.23 gWIN
  • Sodiumless is better
    WIN6 mg
    7 mg
  • Potassiummore is better
    WIN362 mg
    172 mg
  • Calciummore is better
    WIN52 mg
    17 mg
  • Ironmore is better
    WIN4.25 mg
    1.49 mg
  • Magnesiummore is better
    WIN138 mg
    64 mg
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.

Oats, dry vs Quinoa, cooked · Foodatron