Oats (Rolled, Dry) vs Quinoa (Cooked)

Compare detailed nutrition facts to make informed dietary choices. All values shown per 100g serving.

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Oats (Rolled, Dry)

Grains

389

Calories

16.9g

Protein

6.9g

Fat

66.3g

Carbs

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Quinoa (Cooked)

Grains

120

Calories

4.4g

Protein

1.9g

Fat

21.8g

Carbs

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Detailed Nutritional Comparison

Per 100g serving

Nutrient	Oats (Rolled, Dry)	Quinoa (Cooked)	Difference
Calories	389 kcal	120 kcal	224% higher
Protein	16.9 g	4.4 g	284% higher
Fat	6.9 g	1.9 g	263% higher
Carbohydrates	66.3 g	21.8 g	204% higher

Comparison Summary

Higher in Calories

Oats (Rolled, Dry) has 224% more calories

Higher in Protein

Oats (Rolled, Dry) has 284% more protein

How to use this nutrition comparison

All values on this page are standardized to 100 grams so you can compare foods fairly. For meal planning, scale each option to your actual serving size and daily calorie target.

Choose higher-protein options when your goal is satiety, recovery, or muscle gain.
Prioritize lower-calorie options when managing a calorie deficit.
Use carb and fat differences to align with training-day and rest-day nutrition needs.

Combine macro data with ingredient quality, micronutrients, and digestion preferences to choose the option you can sustain long term.

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