Food 1
Brown Rice (Cooked)
Grains
112kcal
Calories
2.6g
Protein
22.9g
Carbohydrates
0.9g
Fat
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Nutrition comparison
Brown Rice (Cooked) vs Quinoa (Cooked) vs Oats (Rolled, Dry)
A fair side-by-side view using standardized values per 100 grams.
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Food 2
Quinoa (Cooked)
Grains
120kcal
Calories
4.4g
Protein
21.8g
Carbohydrates
1.9g
Fat
Food 3
Oats (Rolled, Dry)
Grains
389kcal
Calories
16.9g
Protein
66.3g
Carbohydrates
6.9g
Fat
Direct comparison
What is actually different?
Calories
Values shown for every selected food
Brown Rice (Cooked)
112kcal
Quinoa (Cooked)
120kcal
Oats (Rolled, Dry)
389kcal
Protein
Values shown for every selected food
Brown Rice (Cooked)
2.6g
Quinoa (Cooked)
4.4g
Oats (Rolled, Dry)
16.9g
Carbohydrates
Values shown for every selected food
Brown Rice (Cooked)
22.9g
Quinoa (Cooked)
21.8g
Oats (Rolled, Dry)
66.3g
Fat
Values shown for every selected food
Brown Rice (Cooked)
0.9g
Quinoa (Cooked)
1.9g
Oats (Rolled, Dry)
6.9g
Choose for your goal
Higher protein can support recovery and fullness. Lower calories can help when meal volume matters during a deficit.
Scale the real portion
These values are per 100g. Open either food to calculate the amount you actually plan to eat.
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