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Is quinoa or oats better for you? A nutritional breakdown

Is Quinoa Or Oats Better For You? Nutritional Breakdown

Table of Contents

Quinoa and oats are considered an important part of your diet. These two foods are not only delicious, but they can be quite nutritional. 

Quinoa is known for being high in protein, which will be especially beneficial for people looking to build lean muscle. It makes an ideal side dish, particularly for soups. Not to mention, quinoa is brilliant for breakfast.

Meanwhile, oats are used to make a broad array of baked goods. However, the most common way of consuming oats is through porridge, which is sure to put you in a good mood in the morning.

Though quinoa and oats are both considered healthy, this nutritional breakdown will help you find out which of these foods is best for you!

Quinoa VS Oats: Nutritional Breakdown


A large portion of your diet will be taken up by protein. This is because protein provides you with energy.

Not to mention, protein is essential for building lean muscle mass. Hence, it’s avidly consumed by athletes. Foods that are high in protein include eggs, beef, yogurt, chicken, turkey, and nuts.

In terms of comparing quinoa and oats, quinoa is the winner here. It is much higher in protein than oats, containing almost double the amount of protein.

Additionally, quinoa contains all the 9 different amino acids, such as lysine, that you need in your diet.

So if you need a little boost of protein, it can be beneficial to eat some quinoa in the morning! Ideally, you should eat it alongside other forms of protein to increase your intake dramatically.


If you’ve followed a fad diet, you’ve likely heard that calories are bad for you. But the truth is that calories aren’t intrinsically bad.

This is because you need to consume a certain amount of calories every day. This is because calories are required for energy.

The truth is that you need to learn to discern the difference between good and bad calories. Bad calories refer to foods that don’t provide any nutritional value, such as heavily processed goods. 

Meanwhile, good calories are the ones that you need in your diet. These calories will be high in sustenance, including complex carbohydrates and lean protein. 

Oats tend to be considerably lower in calories than quinoa. Therefore, if you wish to decrease your calorie consumption, oats are the better option. But if you want to increase your calorie content, we recommend eating quinoa.


Next, carbohydrates are a type of macronutrient formed of sugars and starches. Aside from fruits and vegetables, carbohydrates form the second largest food group.

As a result, people need to eat lots of carbohydrates, such as pasta, bread, rice, potatoes, and cereals.

The reason why carbohydrates form such a large part of a person’s diet is that they give the body fuel.

When carbohydrates are digested, the starch and sugars are transformed into energy. Without this energy, people would find it hard to complete their day-to-day activities.

Quinoa contains more carbohydrates than oats. To increase your carbohydrate intake, quinoa is the superior option.

But if you are following a keto diet or wish to reduce your carbohydrate consumption, oats will be the best option.


Though you need to avoid having too much fat in your diet, it’s okay to consume a certain amount of fat. Having a diet that is high in saturated fats will increase your cholesterol. In turn, you will become vulnerable to heart disease.

As a result, it is recommended that men consume less than 30g of saturated fat every day. Meanwhile, women should try to eat even less saturated fat, with a target of just 20g. Of course, certain factors will affect these guidelines.

The good news is that both quinoa and oats are low in fat. These low-fat grains won’t contribute much towards your daily intake of fat. Of the two options, oats tend to be a little lower in fat than quinoa.


Quinoa and oats are both considered sensational forms of fiber. Fiber offers numerous benefits, such as maintaining regular bowel movements.

Thus, it’s important for digestion and can prevent constipation. This plant-derived nutrient can reduce the risk of heart disease and other health conditions.

A serving of quinoa will contain moderately more fiber than a serving of oats. Yet, both of these foods will provide a considerable amount of your daily intake of fiber. Thus, this is considered a positive aspect of both oats and quinoa

Alongside oats and quinoa, there are plenty of examples of high-fiber foods, such as pears, lentils, beans, and broccoli. So be sure to add these foods to your diet!


Lastly, micronutrients are required by the body in small quantities. You won’t have to ensure that your diet is packed with these micronutrients. Instead, you will just have to ensure that you meet the low daily requirements.

In comparing these two foods, quinoa is a better source of micronutrients than oats. When compared to different types of grains, quinoa is much richer in magnesium.

A cup of quinoa will contain roughly 120mg of magnesium, which is essential for various body functions.

Meanwhile, the best micronutrient found in oats is iron. This iron is required for your body to produce red blood cells.

These blood cells have the pivotal task of transporting oxygen around the body. Without sufficient iron, you could develop anemia.

Is Quinoa Or Oats Better For You? Nutritional Breakdown

Nutritional Breakdown Table

To make things a little simpler, we’ve created a table that breaks down the nutritional value of quinoa and oats. As a consequence, you can better decide which of these fantastic foods is right for you!

Just bear in mind that this nutritional breakdown is merely an estimate. Yet, they will provide an approximate insight into the value of both quinoa and oats.

Quinoa (per 100 grams)Oats (per 100 grams)
Protein 4.5g2.5g

Is Quinoa Or Oats Better For You?

After weighing up the nutritional values of both of these superfoods, quinoa has emerged as the victor.

While both oats and quinoa are healthy and outstanding options, quinoa is a little bit more nutritious. Thus, it’s the clear winner!

Frequently Asked Questions

Is Quinoa Gluten-Free?

Yes, quinoa is free from gluten. So if you suffer from celiac disease or gluten intolerance, you can continue to eat quinoa without any unpleasant symptoms.

Is Quinoa Anti-Inflammatory?

Research has found that quinoa has anti-inflammatory properties. This is great news for 

people who suffer from inflammation, which is an immune response. 

This is because quinoa is rich in phytonutrients. These nutrients derive from plants and have anti-inflammatory effects.

How Should You Serve Oats?

Oats are commonly served as a brilliant breakfast dish. This meal can be super simple. All you have to do is serve oats with milk or yogurt.

Toss in some fresh fruits, such as juicy berries. You can also add some nuts, such as pecans, for even more flavor. 

This beautiful breakfast takes just a few minutes to prepare but is always a hit.

Final Thoughts

Though both quinoa and oats are highly nutritious, quinoa is the superior option. This is simply because it provides more nutritional value.

So if you are trying to decide between quinoa and oats, quinoa is the slightly better option!