Oats vs Quinoa: nutrition compared
Oats has over 10× the selenium, over 5× the manganese, over 4× the thiamin of Quinoa per 100 g. Quinoa has 1.5× the vitamin E, 1.3× the folate, 1.2× the vitamin B6 of Oats. Quinoa is lower in calories (120 vs 379 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Oats 0.5 cup (40 g), Quinoa 1 cup (185 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Oats / serving | Quinoa / serving | Oats / 100 g | Quinoa / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 153 7.7% | 222 11% | 379 | 120 |
| Protein (g) | 5.3 11% | 8.1 16% | 13.2 | 4.4 |
| Total fat (g) | 2.6 3.4% | 3.6 4.6% | 6.5 | 1.9 |
| Saturated fat (g) | 0.4 2.2% | 0.4 2.1% | 1.1 | 0.2 |
| Monounsaturated fat (g) | 0.8 | 1 | 2 | 0.5 |
| Polyunsaturated fat (g) | 0.9 | 2 | 2.3 | 1.1 |
| Omega-3 (ALA+EPA+DHA) (g) | 0.04 | 0.18 | 0.1 | 0.1 |
| Cholesterol (mg) | 0 0% | 0 0% | 0 | 0 |
| Carbohydrate (g) | 27.4 10% | 39.4 14% | 67.7 | 21.3 |
| Fiber (g) | 4.1 15% | 5.2 18% | 10.1 | 2.8 |
| Sugars (g) | 0.4 | 1.6 | 1 | 0.9 |
| Calcium (mg) | 21 1.6% | 31 2.4% | 52 | 17 |
| Iron (mg) | 1.7 9.6% | 2.8 15% | 4.2 | 1.5 |
| Magnesium (mg) | 56 13% | 118 28% | 138 | 64 |
| Phosphorus (mg) | 166 13% | 281 22% | 410 | 152 |
| Potassium (mg) | 147 3.1% | 318 6.8% | 362 | 172 |
| Sodium (mg) | 2 0.1% | 13 0.6% | 6 | 7 |
| Zinc (mg) | 1.5 13% | 2 18% | 3.6 | 1.1 |
| Copper (mg) | 0.16 18% | 0.36 39% | 0.39 | 0.19 |
| Manganese (mg) | 1.47 64% | 1.17 51% | 3.63 | 0.63 |
| Selenium (µg) | 11.7 21% | 5.2 9.4% | 28.9 | 2.8 |
| Vitamin A (RAE) (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin C (mg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin D (µg) | 0 0% | 0 0% | 0 | 0 |
| Vitamin E (mg) | 0.17 1.1% | 1.17 7.8% | 0.42 | 0.63 |
| Vitamin K (µg) | 0.8 0.7% | 0 0% | 2 | 0 |
| Thiamin (B1) (mg) | 0.19 16% | 0.2 16% | 0.46 | 0.11 |
| Riboflavin (B2) (mg) | 0.06 4.8% | 0.2 16% | 0.15 | 0.11 |
| Niacin (B3) (mg) | 0.5 2.8% | 0.8 4.8% | 1.1 | 0.4 |
| Vitamin B6 (mg) | 0.04 2.4% | 0.23 13% | 0.1 | 0.12 |
| Folate (DFE) (µg) | 13 3.2% | 78 19% | 32 | 42 |
| Vitamin B12 (µg) | 0 0% | 0 0% | 0 | 0 |
| Choline (mg) | 16 3% | 43 7.7% | 40 | 23 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #173904 and #168917.
Frequently asked questions
Which is healthier, Oats or Quinoa?
Oats has over 10× the selenium, over 5× the manganese, over 4× the thiamin of Quinoa per 100 g. Quinoa has 1.5× the vitamin E, 1.3× the folate, 1.2× the vitamin B6 of Oats. Quinoa is lower in calories (120 vs 379 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Oats scores 33 and Quinoa scores 40. Which is 'healthier' depends on what you need more of.
Which has more protein, Oats or Quinoa?
Oats: 13.2 g per 100 g for Oats vs 4.4 g for Quinoa (5.3 vs 8.1 g per serving).
Which has fewer calories, Oats or Quinoa?
Quinoa: 379 kcal per 100 g for Oats vs 120 kcal for Quinoa (153 vs 222 kcal per serving).
Related comparisons
Oats nutrition facts · Quinoa nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.