Raw Oat BranVSRaw Quinoa

Comparing Oat Bran with Quinoa

Raw Oat Bran

Plant

May lack some essential amino acids. Good to pair with variety.

Cereal Grains and Pasta• USDA #168872

Top Protein

Protein17.3g

Cals

246

Fat

7.0g

Carbs

66.2g

View Full Details

Raw Quinoa

Complete

Contains all 9 essential amino acids. High bioavailability.

Cereal Grains and Pasta• USDA #168874

Protein14.1g

Cals

368

Fat

6.1g

Carbs

64.2g

View Full Details

Key Differences

Protein Gap

3.2g

-18% difference

Calorie Gap

122

50% difference

Fat Gap

1.0g

Carb Gap

2.1g

Category Winners

💪

Most Protein

Per 100g serving

Raw Oat Bran

📉

Lowest Calories

For weight loss

Raw Oat Bran

⚡

Best Efficiency

Protein per calorie

Raw Oat Bran

Source: USDA FoodData Central • Data as of 2025-12-14