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Plate
Oats, dry
Oats, dry3
VS
Quinoa, cooked Leader
Quinoa, cooked6

Quinoa, cooked leads 6–3 · 9 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Quinoa, cooked comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Oats, dry for more fiber, less sugar and less sodium.

Pick Quinoa, cooked for more protein, less saturated fat, more potassium, more calcium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    3.47 g
    3.67 gWIN
  • Carbohydrate
    17.86 g
    17.75 g
  • Fibermore is better
    WIN2.66 g
    2.33 g
  • Total sugarsless is better
    WIN0.26 g
    0.73 g
  • Total fat
    1.72 g
    1.6 g
  • Saturated fatless is better
    0.29 g
    0.19 gWIN
  • Sodiumless is better
    WIN1.58 mg
    5.83 mg
  • Potassiummore is better
    95.51 mg
    143.33 mgWIN
  • Calciummore is better
    13.72 mg
    14.17 mgWIN
  • Ironmore is better
    1.12 mg
    1.24 mgWIN
  • Magnesiummore is better
    36.41 mg
    53.33 mgWIN
  • 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