Oats vs Quinoa, uncooked
Original comparison by NutriVerdict
Bottom line: Quinoa, uncooked is the more nutrient-dense of the two, scoring 68 of 100 to 65 for Oats.
Oats and quinoa sit close on nutrient density, 65 of 100 (rank 26) for oats versus 68 of 100 (rank 16) for quinoa. Per 100 g, oats carry more fiber (10.6 g vs 7 g) and slightly more protein (16.9 g vs 14.1 g), but also more calories (389 vs 368) and more fat (6.9 g vs 6.07 g). Oats run lower in sodium (2 mg vs 5 mg) despite the higher calorie and fat counts.
Choose oats when fiber is the priority, since 10.6 g per 100 g is well above quinoa's 7 g. Choose quinoa when you want fewer calories and less fat with only a modest drop in fiber and protein. One honest note: sugar figures aren't available for either food here, so that comparison can't be made from this data.
Head to head, per 100 g
| Metric | Oats | Quinoa, uncooked |
|---|---|---|
| Nutrient Density Score | 65 | 68 |
| Calories | 389 kcal | 368 kcal |
| Protein | 17 g | 14 g |
| Carbohydrate | 66 g | 64 g |
| Dietary fiber | 11 g | 7 g |
| Sugars | - | - |
| Total fat | 6.9 g | 6.1 g |
| Saturated fat | 1.2 g | 0.7 g |
| Sodium | 2 mg | 5 mg |
| Potassium | 429 mg | 563 mg |
| Calcium | 54 mg | 47 mg |
| Iron | 4.7 mg | 4.6 mg |
| Magnesium | 177 mg | 197 mg |
| Vitamin C | 0 mg | - |
| Vitamin A | 0 ug | 1 ug |
| Vitamin E | - | 2.4 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Quinoa, uncooked healthier than Oats?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Quinoa, uncooked scores higher, 68 of 100 to 65. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Oats or Quinoa, uncooked?
Oats has more protein, 16.9 g per 100 g to 14.1 g.
Which has fewer calories?
Quinoa, uncooked is lower in calories, 368 kcal per 100 g to 389 kcal.
Which has more fiber?
Oats has more dietary fiber, 10.6 g per 100 g to 7 g.