Raw QuinoaVSRaw Oats (Whole)

Comparing Quinoa with Oats

Raw Quinoa

Complete

Contains all 9 essential amino acids. High bioavailability.

Cereal Grains and Pasta• USDA #168874

Top Protein

Protein14.1g

Cals

368

Fat

6.1g

Carbs

64.2g

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Raw Oats (Whole)

Plant

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

Cereal Grains and Pasta• USDA #2346396

Protein13.5g

Cals

382

Fat

5.9g

Carbs

68.7g

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Key Differences

Protein Gap

0.6g

-4% difference

Calorie Gap

4% difference

Fat Gap

0.2g

Carb Gap

4.5g

Category Winners

💪

Most Protein

Per 100g serving

Raw Quinoa

📉

Lowest Calories

For weight loss

Raw Quinoa

⚡

Best Efficiency

Protein per calorie

Raw Quinoa

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