Oats vs Quinoa: How To Choose?
Oats and quinoa belong to the grains food group, one of the staple food groups for people on a plant-based diet.
Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.
They also provide a small amount of protein and healthy fats.
However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.
This article will thoroughly compare oats and quinoa and help you learn more about their similarities and differences.
Oats
Oats (Avena sativa) is a type of cereal grain grown for their edible seeds, also known as groats.
They are a good source of dietary fibers, particularly beta-glucan, which has been linked to various health benefits such as reducing cholesterol levels and improving digestion. They also provide a good source of vitamins, minerals, and antioxidants such as vitamin E, zinc, iron, and manganese.
Oats are a staple ingredient in many breakfast foods such as oatmeal, granola, and muesli. They can also be used as an ingredient in baking, added to smoothies, and used as breading for meat and fish dishes. Oat flour, made from ground oats, can also be a gluten-free alternative in baking.
Oats are also considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet.
Oats is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).
Quinoa
Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.
It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.
Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.
It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.
Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin E.
Oats vs Quinoa Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oats vs quinoa.
This comparison will start by comparing the caloric value of oats and quinoa and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Oats | Quinoa | |
---|---|---|
Energy | 389 kcal | 368 kcal |
Carbs | 66.3 g | 64.2 g |
Sugar | 0 g | 1.45 g |
Fiber | 10.6 g | 7 g |
Protein | 16.9 g | 14.1 g |
Fat | 6.9 g | 6.07 g |
Saturated Fat | 1.22 g | 0.706 g |
Oats vs Quinoa Calories
Most calories in grains come from carbs.
Comparing quinoa vs oats for weight loss, quinoa is slightly lower in calories, with 368 calories per 100 grams, compared to 389 calories per 100 grams of oats.
However, both oats and quinoa can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Oats vs Quinoa Protein
Grains and most grain products, including oats and quinoa, are important sources of plant-based protein.
However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.
That said, you can combine grains with legumes to get a complete protein.
Oats offers around 17% more protein than quinoa.
Oats has 16.9 grams of protein per 100 grams, while quinoa has 14.1 grams of protein per 100 grams.
Oats vs Quinoa Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in oats and quinoa.
The total amount of carbohydrates is around 3% higher in oats than in quinoa. It has 66.3 grams per 100 grams, compared to 64.2 grams in quinoa.
There’s less sugar in oats than in quinoa, 100% precisely.
That said, 100 grams of oats contains 0 grams of sugar, while the same amount of quinoa contains 1.5 grams.
Lastly, let’s take a look at the dietary fiber in oats and quinoa.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 10.6 grams of fiber per 100 grams, oats is a better source of fiber than quinoa which oats offers 7 grams per 100 gram portion.
Oats vs Quinoa Fats
Like most other grains, oats and quinoa are low in fat.
Fats in oats and quinoa are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in oats and quinoa:
- Oats: 6.9 grams per 100 grams
- Quinoa: 6.1 per 100 grams
Speaking of saturated fats, quinoa is 42% lower in saturated fats.
Quinoa and oats contain 0.7 grams and 1.2 grams of saturated fat per 100 grams, respectively.
Oats vs Quinoa Vitamins Content
This section will discuss the vitamin content of oats and quinoa.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Oats has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
However, quinoa has a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), and vitamin K.
Oats and quinoa contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins oats and quinoa contain side by side, so you can easily compare them.
Oats | Quinoa | |
---|---|---|
Vitamin A | 0 | 14 IU |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.763 mg | 0.36 mg |
Vitamin B2 (Riboflavin) | 0.139 mg | 0.318 mg |
Vitamin B3 (Niacin) | 0.961 mg | 1.52 mg |
Vitamin B5 (Pantothenic acid) | 1.35 mg | 0.772 mg |
Vitamin B6 (Pyroxidine) | 0.119 mg | 0.487 mg |
Vitamin B9 (Folate) | 56 µg | 184 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 0.05 mg | 2.44 mg |
Vitamin K | 0.9 µg | 0 |
Oats vs Quinoa Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the oats and quinoa comparison focuses on their mineral content.
Oats is a better source of magnesium, potassium, selenium, and sodium than quinoa.
On the other hand, quinoa is a higher amount of calcium, copper, iron, manganese, phosphorus, and zinc.
Oats and quinoa contain the same amount of fluoride.
Check out the table below to learn how oats and quinoa compare when it comes to mineral content.
Oats | Quinoa | |
---|---|---|
Calcium | 54 mg | 47 mg |
Copper | 0.626 mg | 0.59 mg |
Fluoride | 0 | 0 |
Iron | 4.72 mg | 4.57 mg |
Magnesium | 177 mg | 197 mg |
Manganese | 4.92 mg | 2.03 mg |
Phosphorus | 523 mg | 457 mg |
Potassium | 429 mg | 563 mg |
Selenium | 2.7 µg | 8.5 µg |
Sodium | 2 mg | 5 mg |
Zinc | 3.97 mg | 3.1 mg |
The Final Word
This article highlighted the similarities and differences between oats and quinoa.
Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.
Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.
They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.
Grains are also a staple food and an important source of food security in many parts of the world.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
- Oats Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Quinoa Nutrients, U.S. Department of Agriculture, Agricultural Research Service https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/nutrients
-
Listing of vitamins, Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/staying-healthy/listing_of_vitamins/
-
Appendix 7. Nutritional goals for age-sex groups based on dietary reference intakes and Dietary Guidelines recommendations. (n.d.).
https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
-
International tables of glycemic index and glycemic load values 2021: a systematic review
https://academic.oup.com/ajcn/article/114/5/1625/6320814?login=false
-
Health Claim Notification for Saturated Fat, Cholesterol, and Trans Fat, and Reduced Risk of Heart Disease
https://www.fda.gov/food/food-labeling-nutrition/health-claim-notification-saturated-fat-cholesterol-and-trans-fat-and-reduced-risk-heart-disease
-
Nutrient Recommendations: Dietary Reference Intakes (DRI), Food and Nutrition Board of the National Academies of Sciences Engineering, and Medicine
https://ods.od.nih.gov/HealthInformation/nutrientrecommendations.aspx
-
Protein And Amino Acid Requirements In Human Nutrition, WHO
https://apps.who.int/iris/bitstream/handle/10665/43411/WHO_TRS_935_eng.pdf
-
Nutrition Facts Labeling RDIs Nutrients, U.S. Food and Drug Administration
https://www.fda.gov/media/99069/download
-
Nutrition Facts Labeling DRVs Food Components, U.S. Food and Drug Administration
https://www.fda.gov/media/99059/download
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.