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All foods

Rolled oats (cooked) vs Quinoa (cooked)

Up to three foods side by side, per 100 g, per 100 kcal or per portion.

The same weight of each food.

  • Rolled oats cooked
  • Quinoa cooked

Calories from

ProteinCarbsFat

14% Protein67% Carbs19% Fat

15% Protein71% Carbs14% Fat

Calories

71 kcal

120 kcal

Protein

2.5 g

4.4 gbetter

Carbs

12 g

21 g

Sugar

0.3 gbetter

0.9 g

Fiber

1.7 g

2.8 gbetter

Fat

1.5 g

1.9 g

Saturated fat

—

0.2 g

Unsaturated fat

—

1.6 g

Sodium

4 mg

7 mg

Cholesterol

—

0 mg

Potassium

70 mg

172 mgbetter

Calcium

—

17 mg

Iron

—

1.5 mg

Highlighted: the better value in each row, with more protein, fiber and minerals and less sugar, saturated fat, sodium and cholesterol.

Typical reference values from public food composition databases. Brands, recipes and preparation vary, so a packaged product’s label is the better source for that product. Where these numbers come from