Food 1
Oats (Rolled, Dry)
Grains
389kcal
Calories
16.9g
Protein
66.3g
Carbohydrates
6.9g
Fat
Nutrition comparison
Oats (Rolled, Dry) vs Quinoa (Cooked)
A fair side-by-side view using standardized values per 100 grams. Preparation states are shown when available, and values are sourced from the USDA FoodData Central.
Which food fits your goal?
Quinoa (Cooked) is the lower-calorie option at 120 kcal per 100 g; Oats (Rolled, Dry) has 269 more kcal per 100 g. Oats (Rolled, Dry) provides the most protein at 16.9 g per 100 g. Oats (Rolled, Dry) is higher in fat at 6.9 g per 100 g, which can matter for calorie density. Use the serving calculator on each food page to match the comparison to your actual portion.
Change this comparison
Food 2
Quinoa (Cooked)
Grains
120kcal
Calories
4.4g
Protein
21.8g
Carbohydrates
1.9g
Fat
Direct comparison
What is actually different?
Calories
Oats (Rolled, Dry) is 224% higher
Oats (Rolled, Dry)
389kcal
Quinoa (Cooked)
120kcal
Protein
Oats (Rolled, Dry) is 284% higher
Oats (Rolled, Dry)
16.9g
Quinoa (Cooked)
4.4g
Carbohydrates
Oats (Rolled, Dry) is 204% higher
Oats (Rolled, Dry)
66.3g
Quinoa (Cooked)
21.8g
Fat
Oats (Rolled, Dry) is 263% higher
Oats (Rolled, Dry)
6.9g
Quinoa (Cooked)
1.9g
Use the numbers for your goal
Compare the standardized per-100 g values first, then choose the serving size that matches your meal and overall calorie or macro target.
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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