Quinoa vs Oats
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Quinoa
Best for muscle gain
Oats
Best for low-carb
Quinoa
Macro Comparison
Quinoa: 100g (100g) | Oats: 100g (100g)
120
Quinoa
379
Oats
4.4g
Quinoa
13.2g
Oats
21.3g
Quinoa
67.7g
Oats
1.92g
Quinoa
6.52g
Oats
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
15%
Quinoa
14%
Oats
Track what you eat automatically
Send a photo of your quinoa or oats meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Quinoa | Oats |
|---|---|---|
| Calories | 120 | 379 |
| Protein | 4.4g | 13.2g |
| Carbs | 21.3g | 67.7g |
| Fat | 1.9g | 6.5g |
| Fiber | 2.8g | 10.1g |
| Sugar | 0.87g | 0.99g |
| Sodium | 7mg | 6mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.23g | 1.11g |
| Potassium | 172mg | 362mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 17mg | 52mg |
| Iron | 1.49mg | 4.25mg |
Which Should You Choose?
For weight loss
Choose Quinoa. With 120 calories and 4.4g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Oats. Oats delivers 13.2g protein per serving — 8.8g more than Quinoa.
For low-carb diets
Choose Quinoa with 21.3g carbs per serving.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Quinoa or Oats better for weight loss?
For weight loss, Quinoa is the better choice. Quinoa has 120 calories and 4.4g protein per serving, while Oats has 379 calories and 13.2g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Quinoa or Oats?
Oats has more protein per serving. Quinoa provides 4.4g and Oats provides 13.2g of protein.
Can I eat both quinoa and oats together?
Yes! Combining quinoa and oats gives you 499 calories and 17.6g protein. This combination can work well as part of a balanced meal.