What is the difference between Quinoa vs. Oats?

Here are the key differences between quinoa and oats:

Protein Quality
Quinoa is a complete protein source, containing all 9 essential amino acids.
Oats lack some essential amino acids like lysine and are not considered a complete protein.

Fiber Content
Oats are significantly higher in fiber, with 9.8g per 100g, compared to quinoa’s 2.8g. However, considering normal serving sizes, one (1) serving -40g- of oats has about 3.9g of fiber, while 1 serving – 120g- of cooked quinoa has about 3.3g of fiber.

Calorie and Carbohydrate Content
Oats are higher in calories, with 389 calories per 100g, compared to 120 calories per 100g in quinoa.
Oats are also higher in carbohydrates, with a 66-73% ratio from carbs, versus 53-64% for quinoa.
Both wholegrains are low on the glycemic index (GI), which makes them diabetic-friendly.

Micronutrient Profile
Quinoa is richer in some minerals like iron, magnesium, phosphorus, and zinc.
Oats are higher in certain B vitamins like thiamin, niacin, and pantothenic acid.

Fat Content and Type
Quinoa contains higher levels of healthy unsaturated fats like omega-3 ALA and omega-6 linoleic acid.
Oats are lower in total fat content compared to quinoa.

Gluten Content
Quinoa is naturally gluten-free, making it suitable for those with celiac disease or gluten intolerance.
While oats are inherently gluten-free, they carry a risk of cross-contamination during processing.