Side-by-Side Comparison

Rolled Oats (Raw) vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

0.0Vit C

View Details

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-69%

Quinoa (Cooked)

Quinoa (Cooked) has fewer calories (energy) (120 kcal vs 389 kcal, 269 kcal less).

Higher Protein

+284%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 16.9 g vs 4.4 g in Quinoa (Cooked) (+12.5 g, +284%).

Higher Dietary Fiber

+279%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 10.6 g vs 2.8 g in Quinoa (Cooked) (+7.8 g, +279%).

Higher Potassium

+149%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 429 mg vs 172 mg in Quinoa (Cooked) (+257 mg, +149%).

Comparing per 100 g standard edible portion.

Nutrient

Rolled Oats (Raw)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Rolled Oats (Raw)

389 kcal19% DV

Quinoa (Cooked)

120 kcal6% DV

Rolled Oats (Raw) provides 389 kcal vs 120 kcal in Quinoa (Cooked) (+269 kcal, +224%).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

16.9 g34% DV

Quinoa (Cooked)

4.4 g9% DV

Rolled Oats (Raw) provides 16.9 g vs 4.4 g in Quinoa (Cooked) (+12.5 g, +284%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

66.3 g24% DV

Quinoa (Cooked)

21.3 g8% DV

Rolled Oats (Raw) provides 66.3 g vs 21.3 g in Quinoa (Cooked) (+45.0 g, +211%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

10.6 g38% DV

Quinoa (Cooked)

2.8 g10% DV

Rolled Oats (Raw) provides 10.6 g vs 2.8 g in Quinoa (Cooked) (+7.8 g, +279%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

6.9 g9% DV

Quinoa (Cooked)

1.9 g2% DV

Rolled Oats (Raw) provides 6.9 g vs 1.9 g in Quinoa (Cooked) (+5.0 g, +259%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.99 g2% DV

Quinoa (Cooked)

0.87 g2% DV

Rolled Oats (Raw) provides 0.99 g vs 0.87 g in Quinoa (Cooked) (+0.12 g, +14%).

Vitamins12 nutrients

Vitamin CSimilar

Rolled Oats (Raw)

0 mg

Quinoa (Cooked)

0 mg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Rolled Oats (Raw)

0 µg

Quinoa (Cooked)

1.0 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Rolled Oats (Raw)

0.42 mg3% DV

Quinoa (Cooked)

0.63 mg4% DV

Quinoa (Cooked) provides 0.63 mg vs 0.42 mg in Rolled Oats (Raw) (+0.21 mg, +50%).

Vitamin KRolled Oats (Raw) higher

Rolled Oats (Raw)

1.9 µg2% DV

Quinoa (Cooked)

0 µg

Rolled Oats (Raw) has higher vitamin k (1.9 µg vs 0 µg).

Folate (DFE)Rolled Oats (Raw) higher

Rolled Oats (Raw)

56 µg14% DV

Quinoa (Cooked)

42 µg11% DV

Rolled Oats (Raw) provides 56 µg vs 42 µg in Quinoa (Cooked) (+14 µg, +33%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.76 mg64% DV

Quinoa (Cooked)

0.11 mg9% DV

Rolled Oats (Raw) provides 0.76 mg vs 0.11 mg in Quinoa (Cooked) (+0.66 mg, +613%).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.14 mg11% DV

Quinoa (Cooked)

0.11 mg8% DV

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.14 mg).

Niacin (Vitamin B3)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.96 mg6% DV

Quinoa (Cooked)

0.41 mg3% DV

Rolled Oats (Raw) provides 0.96 mg vs 0.41 mg in Quinoa (Cooked) (+0.55 mg, +133%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

1.3 mg27% DV

Quinoa (Cooked)

0.23 mg5% DV

Rolled Oats (Raw) provides 1.3 mg vs 0.23 mg in Quinoa (Cooked) (+1.1 mg, +492%).

Vitamin B6Similar

Rolled Oats (Raw)

0.12 mg7% DV

Quinoa (Cooked)

0.12 mg7% DV

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Rolled Oats (Raw)

2.0 mg

Quinoa (Cooked)

7.0 mg

Quinoa (Cooked) provides 7.0 mg vs 2.0 mg in Rolled Oats (Raw) (+5.0 mg, +250%).

PotassiumRolled Oats (Raw) higher

Rolled Oats (Raw)

429 mg9% DV

Quinoa (Cooked)

172 mg4% DV

Rolled Oats (Raw) provides 429 mg vs 172 mg in Quinoa (Cooked) (+257 mg, +149%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

54.0 mg4% DV

Quinoa (Cooked)

17.0 mg1% DV

Rolled Oats (Raw) provides 54.0 mg vs 17.0 mg in Quinoa (Cooked) (+37.0 mg, +218%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

4.7 mg26% DV

Quinoa (Cooked)

1.5 mg8% DV

Rolled Oats (Raw) provides 4.7 mg vs 1.5 mg in Quinoa (Cooked) (+3.2 mg, +217%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

177 mg42% DV

Quinoa (Cooked)

64.0 mg15% DV

Rolled Oats (Raw) provides 177 mg vs 64.0 mg in Quinoa (Cooked) (+113 mg, +177%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

523 mg42% DV

Quinoa (Cooked)

152 mg12% DV

Rolled Oats (Raw) provides 523 mg vs 152 mg in Quinoa (Cooked) (+371 mg, +244%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

4.0 mg36% DV

Quinoa (Cooked)

1.1 mg10% DV

Rolled Oats (Raw) provides 4.0 mg vs 1.1 mg in Quinoa (Cooked) (+2.9 mg, +264%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

1.2 g6% DV

Quinoa (Cooked)

0.23 g1% DV

Rolled Oats (Raw) provides 1.2 g vs 0.23 g in Quinoa (Cooked) (+0.99 g, +430%).

Nutrient

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Rolled Oats (Raw)

156 kcal8% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 156 kcal in Rolled Oats (Raw) (+66 kcal, +43%).

ProteinQuinoa (Cooked) higher

Rolled Oats (Raw)

6.8 g14% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 6.8 g in Rolled Oats (Raw) (+1.4 g, +20%).

CarbohydratesQuinoa (Cooked) higher

Rolled Oats (Raw)

26.5 g10% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 26.5 g in Rolled Oats (Raw) (+12.9 g, +49%).

Dietary FiberQuinoa (Cooked) higher

Rolled Oats (Raw)

4.2 g15% DV

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) provides 5.2 g vs 4.2 g in Rolled Oats (Raw) (+0.94 g, +22%).

Total FatQuinoa (Cooked) higher

Rolled Oats (Raw)

2.8 g4% DV

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 2.8 g in Rolled Oats (Raw) (+0.79 g, +29%).

Total SugarsQuinoa (Cooked) higher

Rolled Oats (Raw)

0.40 g1% DV

Quinoa (Cooked)

1.6 g3% DV

Quinoa (Cooked) provides 1.6 g vs 0.40 g in Rolled Oats (Raw) (+1.2 g, +306%).

Vitamins12 nutrients

Vitamin CSimilar

Rolled Oats (Raw)

0 mg

Quinoa (Cooked)

0 mg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Rolled Oats (Raw)

0 µg

Quinoa (Cooked)

1.9 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Rolled Oats (Raw)

0.17 mg1% DV

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.17 mg in Rolled Oats (Raw) (+1.00 mg, +594%).

Vitamin KRolled Oats (Raw) higher

Rolled Oats (Raw)

0.8 µg1% DV

Quinoa (Cooked)

0 µg

Rolled Oats (Raw) has higher vitamin k (0.8 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Rolled Oats (Raw)

22 µg6% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 22 µg in Rolled Oats (Raw) (+55 µg, +247%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.31 mg25% DV

Quinoa (Cooked)

0.20 mg16% DV

Rolled Oats (Raw) provides 0.31 mg vs 0.20 mg in Quinoa (Cooked) (+0.11 mg, +54%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Rolled Oats (Raw)

0.06 mg4% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.06 mg in Rolled Oats (Raw) (+0.15 mg, +266%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Rolled Oats (Raw)

0.38 mg2% DV

Quinoa (Cooked)

0.76 mg5% DV

Quinoa (Cooked) provides 0.76 mg vs 0.38 mg in Rolled Oats (Raw) (+0.38 mg, +98%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.54 mg11% DV

Quinoa (Cooked)

0.42 mg8% DV

Rolled Oats (Raw) provides 0.54 mg vs 0.42 mg in Quinoa (Cooked) (+0.12 mg, +28%).

Vitamin B6Quinoa (Cooked) higher

Rolled Oats (Raw)

0.05 mg3% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.05 mg in Rolled Oats (Raw) (+0.18 mg, +378%).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Rolled Oats (Raw)

0.80 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 0.80 mg in Rolled Oats (Raw) (+12.2 mg, +1519%).

PotassiumQuinoa (Cooked) higher

Rolled Oats (Raw)

172 mg4% DV

Quinoa (Cooked)

318 mg7% DV

Quinoa (Cooked) provides 318 mg vs 172 mg in Rolled Oats (Raw) (+147 mg, +85%).

CalciumQuinoa (Cooked) higher

Rolled Oats (Raw)

21.6 mg2% DV

Quinoa (Cooked)

31.5 mg2% DV

Quinoa (Cooked) provides 31.5 mg vs 21.6 mg in Rolled Oats (Raw) (+9.9 mg, +46%).

IronQuinoa (Cooked) higher

Rolled Oats (Raw)

1.9 mg10% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 1.9 mg in Rolled Oats (Raw) (+0.87 mg, +46%).

MagnesiumQuinoa (Cooked) higher

Rolled Oats (Raw)

70.8 mg17% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 70.8 mg in Rolled Oats (Raw) (+47.6 mg, +67%).

PhosphorusQuinoa (Cooked) higher

Rolled Oats (Raw)

209 mg17% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 209 mg in Rolled Oats (Raw) (+72.0 mg, +34%).

ZincQuinoa (Cooked) higher

Rolled Oats (Raw)

1.6 mg14% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 1.6 mg in Rolled Oats (Raw) (+0.43 mg, +27%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

0.49 g2% DV

Quinoa (Cooked)

0.43 g2% DV

Rolled Oats (Raw) provides 0.49 g vs 0.43 g in Quinoa (Cooked) (+0.06 g, +15%).

Nutrient

Rolled Oats (Raw)Amount per 100 kcal (26 g)

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

101 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of calories (energy) (101 kcal).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

4.4 g9% DV

Quinoa (Cooked)

3.7 g7% DV

Rolled Oats (Raw) provides 4.4 g vs 3.7 g in Quinoa (Cooked) (+0.74 g, +20%).

CarbohydratesSimilar

Rolled Oats (Raw)

17.2 g6% DV

Quinoa (Cooked)

17.7 g6% DV

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of carbohydrates (17.2 g).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

2.8 g10% DV

Quinoa (Cooked)

2.3 g8% DV

Rolled Oats (Raw) provides 2.8 g vs 2.3 g in Quinoa (Cooked) (+0.43 g, +19%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

1.8 g2% DV

Quinoa (Cooked)

1.6 g2% DV

Rolled Oats (Raw) provides 1.8 g vs 1.6 g in Quinoa (Cooked) (+0.20 g, +13%).

Total SugarsQuinoa (Cooked) higher

Rolled Oats (Raw)

0.26 g1% DV

Quinoa (Cooked)

0.72 g1% DV

Quinoa (Cooked) provides 0.72 g vs 0.26 g in Rolled Oats (Raw) (+0.46 g, +181%).

Vitamins12 nutrients

Vitamin CSimilar

Rolled Oats (Raw)

0 mg

Quinoa (Cooked)

0 mg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Rolled Oats (Raw)

0 µg

Quinoa (Cooked)

0.8 µg

Quinoa (Cooked) has higher vitamin a (rae) (0.8 µg vs 0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Rolled Oats (Raw)

0.11 mg1% DV

Quinoa (Cooked)

0.52 mg3% DV

Quinoa (Cooked) provides 0.52 mg vs 0.11 mg in Rolled Oats (Raw) (+0.41 mg, +379%).

Vitamin KRolled Oats (Raw) higher

Rolled Oats (Raw)

0.5 µg

Quinoa (Cooked)

0 µg

Rolled Oats (Raw) has higher vitamin k (0.5 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Rolled Oats (Raw)

15 µg4% DV

Quinoa (Cooked)

35 µg9% DV

Quinoa (Cooked) provides 35 µg vs 15 µg in Rolled Oats (Raw) (+20 µg, +139%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.20 mg17% DV

Quinoa (Cooked)

0.09 mg7% DV

Rolled Oats (Raw) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.09 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Rolled Oats (Raw)

0.04 mg3% DV

Quinoa (Cooked)

0.09 mg7% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.04 mg).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Rolled Oats (Raw)

0.25 mg2% DV

Quinoa (Cooked)

0.34 mg2% DV

Quinoa (Cooked) provides 0.34 mg vs 0.25 mg in Rolled Oats (Raw) (+0.09 mg, +37%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.35 mg7% DV

Quinoa (Cooked)

0.19 mg4% DV

Rolled Oats (Raw) provides 0.35 mg vs 0.19 mg in Quinoa (Cooked) (+0.16 mg, +85%).

Vitamin B6Quinoa (Cooked) higher

Rolled Oats (Raw)

0.03 mg2% DV

Quinoa (Cooked)

0.10 mg6% DV

Quinoa (Cooked) provides slightly more vitamin b6 (0.10 mg vs 0.03 mg).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Rolled Oats (Raw)

0.52 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 0.52 mg in Rolled Oats (Raw) (+5.3 mg, +1017%).

PotassiumQuinoa (Cooked) higher

Rolled Oats (Raw)

112 mg2% DV

Quinoa (Cooked)

143 mg3% DV

Quinoa (Cooked) provides 143 mg vs 112 mg in Rolled Oats (Raw) (+31.2 mg, +28%).

CalciumSimilar

Rolled Oats (Raw)

14.0 mg1% DV

Quinoa (Cooked)

14.1 mg1% DV

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of calcium (14.0 mg).

IronSimilar

Rolled Oats (Raw)

1.2 mg7% DV

Quinoa (Cooked)

1.2 mg7% DV

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of iron (1.2 mg).

MagnesiumQuinoa (Cooked) higher

Rolled Oats (Raw)

46.0 mg11% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 46.0 mg in Rolled Oats (Raw) (+7.1 mg, +15%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

136 mg11% DV

Quinoa (Cooked)

126 mg10% DV

Rolled Oats (Raw) provides 136 mg vs 126 mg in Quinoa (Cooked) (+9.8 mg, +8%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

1.0 mg9% DV

Quinoa (Cooked)

0.90 mg8% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.90 mg in Quinoa (Cooked) (+0.13 mg, +14%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

0.32 g2% DV

Quinoa (Cooked)

0.19 g1% DV

Rolled Oats (Raw) provides 0.32 g vs 0.19 g in Quinoa (Cooked) (+0.13 g, +66%).

Nutrient

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinRolled Oats (Raw) higher

Rolled Oats (Raw)

13.0 g26% DV

Quinoa (Cooked)

11.0 g22% DV

Rolled Oats (Raw) provides 13.0 g vs 11.0 g in Quinoa (Cooked) (+2.0 g, +18%).

CarbohydratesQuinoa (Cooked) higher

Rolled Oats (Raw)

51.0 g19% DV

Quinoa (Cooked)

53.3 g19% DV

Quinoa (Cooked) provides 53.3 g vs 51.0 g in Rolled Oats (Raw) (+2.2 g, +4%).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

8.2 g29% DV

Quinoa (Cooked)

7.0 g25% DV

Rolled Oats (Raw) provides 8.2 g vs 7.0 g in Quinoa (Cooked) (+1.2 g, +17%).

Total FatRolled Oats (Raw) higher

Rolled Oats (Raw)

5.3 g7% DV

Quinoa (Cooked)

4.8 g6% DV

Rolled Oats (Raw) provides 5.3 g vs 4.8 g in Quinoa (Cooked) (+0.51 g, +11%).

Total SugarsQuinoa (Cooked) higher

Rolled Oats (Raw)

0.76 g2% DV

Quinoa (Cooked)

2.2 g4% DV

Quinoa (Cooked) provides 2.2 g vs 0.76 g in Rolled Oats (Raw) (+1.4 g, +185%).

Vitamins12 nutrients

Vitamin CSimilar

Rolled Oats (Raw)

0 mg

Quinoa (Cooked)

0 mg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Rolled Oats (Raw)

0 µg

Quinoa (Cooked)

2.5 µg

Quinoa (Cooked) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DSimilar

Rolled Oats (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Rolled Oats (Raw)

0.32 mg2% DV

Quinoa (Cooked)

1.6 mg11% DV

Quinoa (Cooked) provides 1.6 mg vs 0.32 mg in Rolled Oats (Raw) (+1.3 mg, +387%).

Vitamin KRolled Oats (Raw) higher

Rolled Oats (Raw)

1.5 µg1% DV

Quinoa (Cooked)

0 µg

Rolled Oats (Raw) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Rolled Oats (Raw)

43 µg11% DV

Quinoa (Cooked)

105 µg26% DV

Quinoa (Cooked) provides 105 µg vs 43 µg in Rolled Oats (Raw) (+62 µg, +144%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.59 mg49% DV

Quinoa (Cooked)

0.27 mg22% DV

Rolled Oats (Raw) provides 0.59 mg vs 0.27 mg in Quinoa (Cooked) (+0.32 mg, +120%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Rolled Oats (Raw)

0.11 mg8% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.11 mg in Rolled Oats (Raw) (+0.17 mg, +157%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Rolled Oats (Raw)

0.74 mg5% DV

Quinoa (Cooked)

1.0 mg6% DV

Quinoa (Cooked) provides 1.0 mg vs 0.74 mg in Rolled Oats (Raw) (+0.29 mg, +39%).

Pantothenic Acid (B5)Rolled Oats (Raw) higher

Rolled Oats (Raw)

1.0 mg21% DV

Quinoa (Cooked)

0.57 mg11% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.57 mg in Quinoa (Cooked) (+0.47 mg, +82%).

Vitamin B6Quinoa (Cooked) higher

Rolled Oats (Raw)

0.09 mg5% DV

Quinoa (Cooked)

0.31 mg18% DV

Quinoa (Cooked) provides 0.31 mg vs 0.09 mg in Rolled Oats (Raw) (+0.22 mg, +236%).

Vitamin B12Similar

Rolled Oats (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Rolled Oats (Raw)

1.5 mg

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 1.5 mg in Rolled Oats (Raw) (+16.0 mg, +1036%).

PotassiumQuinoa (Cooked) higher

Rolled Oats (Raw)

330 mg7% DV

Quinoa (Cooked)

430 mg9% DV

Quinoa (Cooked) provides 430 mg vs 330 mg in Rolled Oats (Raw) (+99.7 mg, +30%).

CalciumSimilar

Rolled Oats (Raw)

41.6 mg3% DV

Quinoa (Cooked)

42.5 mg3% DV

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of calcium (41.6 mg).

IronSimilar

Rolled Oats (Raw)

3.6 mg20% DV

Quinoa (Cooked)

3.7 mg21% DV

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of iron (3.6 mg).

MagnesiumQuinoa (Cooked) higher

Rolled Oats (Raw)

136 mg32% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 136 mg in Rolled Oats (Raw) (+23.7 mg, +17%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

403 mg32% DV

Quinoa (Cooked)

380 mg30% DV

Rolled Oats (Raw) provides 403 mg vs 380 mg in Quinoa (Cooked) (+22.7 mg, +6%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

3.1 mg28% DV

Quinoa (Cooked)

2.7 mg25% DV

Rolled Oats (Raw) provides 3.1 mg vs 2.7 mg in Quinoa (Cooked) (+0.33 mg, +12%).

Lipids1 nutrients

Saturated FatRolled Oats (Raw) higher

Rolled Oats (Raw)

0.94 g5% DV

Quinoa (Cooked)

0.58 g3% DV

Rolled Oats (Raw) provides 0.94 g vs 0.58 g in Quinoa (Cooked) (+0.36 g, +63%).

Rolled Oats (Raw) vs Quinoa (Cooked)

Rolled Oats (Raw)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary