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Nutritional info of: Oats
vs
Quinoa, cooked

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Oat Bread
Oat Bread
Quinoa with chick peas, chard and currants
Quinoa with chick peas, chard and currants
 
Official USDA name:"Oats"
USDA Record Number:"20038"
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Food Group:Cereal Grains and Pasta
Official USDA name:"Quinoa, cooked"
USDA Record Number:"20137"
SkipThePie link:permalink
Food Group:Cereal Grains and Pasta

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Oats vs Quinoa, cooked

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

389
Calories from Fat 58
 

% Daily Value*

 

Total Fat

7g
11%
 
Saturated Fat 1g6%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

2mg
0%
 

Total Carbohydrate

66g
22%
 
Dietary Fiber 11g42%
 
Sugars 0g
 

Protein

17g
 
Vitamin A0% · Vitamin C0%
 
Calcium5% · Iron26%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

120
Calories from Fat 17
 

% Daily Value*

 

Total Fat

2g
3%
 
Saturated Fat 0g~
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

7mg
0%
 

Total Carbohydrate

21g
7%
 
Dietary Fiber 3g11%
 
Sugars 0g
 

Protein

4g
 
Vitamin A0% · Vitamin C0%
 
Calcium2% · Iron8%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Oats vs Quinoa, cooked

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories389 kcal1628 kJ19%
 
from Carbs273 kcal1142.37 kJ
 
from Fat57.8 kcal241.64 kJ
 
from Protein58.4 kcal244.51 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories120 kcal502 kJ6%
 
from Carbs85.2 kcal356.48 kJ
 
from Fat17.3 kcal72.3 kJ
 
from Protein17.6 kcal73.64 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Oats vs Quinoa, cooked

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 0 IU 0%
 
Vitamin B6 0.119 mg 6%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.763 mg 51%
 
Riboflavin 0.139 mg 8%
 
Niacin 0.961 mg 5%
 
Pantothenic Acid 1.349 mg 13%
 
Folate 56 mcg 14%
 
Folate, Food 56 mcg 14%
 
Folate, DFE 56 mcg DFE 14%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 5 IU 0%
 
Vitamin B6 0.123 mg 6%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added ~
 
Vitamin C 0 mg 0%
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) 0.63 mg 3%
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.107 mg 7%
 
Riboflavin 0.11 mg 6%
 
Niacin 0.412 mg 2%
 
Pantothenic Acid ~
 
Folate 42 mcg 10%
 
Folate, Food 42 mcg 10%
 
Folate, DFE 42 mcg DFE 10%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Oats vs Quinoa, cooked

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 54 mg 5%
 
Iron 4.72 mg 26%
 
Magnesium 177 mg 44%
 
Phosphorus 523 mg 52%
 
Potassium 429 mg 9%
 
Sodium 2 mg 0%
 
Zinc 3.97 mg 26%
 
Copper 0.626 mg 31%
 
Manganese 4.916 mg 246%
 
Selenium ~
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 17 mg 2%
 
Iron 1.49 mg 8%
 
Magnesium 64 mg 16%
 
Phosphorus 152 mg 15%
 
Potassium 172 mg 4%
 
Sodium 7 mg 0%
 
Zinc 1.09 mg 7%
 
Copper 0.192 mg 10%
 
Manganese 0.631 mg 32%
 
Selenium 2.8 mcg 4%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Oats vs Quinoa, cooked

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein16.89g34%
 

Essential Aminos

 
Histidine0.405 g58%
 
Isoleucine0.694 g50%
 
Leucine1.284 g47%
 
Lysine0.701 g33%
 
Methionine0.312 g
 
Phenylalanine0.895 g
 
Threonine0.575 g55%
 
Tryptophan0.234 g84%
 
Valine0.937 g51%
 

Non-essential Aminos

 
Arginine1.192 g
 
Alanine0.881 g
 
Aspartate1.448 g
 
Cystine0.408 g
 
Glutamate3.712 g
 
Glycine0.841 g
 
Hydroxyproline
 
Proline0.934 g
 
Serine0.75 g
 
Tyrosine0.573 g
 
Methionine + Cystine† 0.72 g 69
 
Phenylalanine + Tyrosine† 1.468 g 140
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein4.4g9%
 

Essential Aminos

 
Histidine0.127 g18%
 
Isoleucine0.157 g11%
 
Leucine0.261 g10%
 
Lysine0.239 g11%
 
Methionine0.096 g
 
Phenylalanine0.185 g
 
Threonine0.131 g12%
 
Tryptophan0.052 g19%
 
Valine0.185 g10%
 

Non-essential Aminos

 
Arginine0.34 g
 
Alanine0.183 g
 
Aspartate0.353 g
 
Cystine0.063 g
 
Glutamate0.58 g
 
Glycine0.216 g
 
Hydroxyproline
 
Proline0.24 g
 
Serine0.176 g
 
Tyrosine0.083 g
 
Methionine + Cystine† 0.159 g 15
 
Phenylalanine + Tyrosine† 0.268 g 26
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Oats vs Quinoa, cooked

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates66.27g22%
 
Dietary Fiber10.6g42%
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates21.3g7%
 
Dietary Fiber2.8g11%
 
Starch17.63g
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Oats vs Quinoa, cooked

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat6.9g11%
 
Total Omega-3 Fatty Acids0.111g
 
Total Omega-6 Fatty Acids2.424g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

1.217g6%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]~
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]~
 
Lauric Acid   [Dodecanoic Acid]0.024g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.015g
 
Palmitic Acid   [Hexadecanoic Acid]1.034g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.065g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

2.178g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]~
 
Gadoleic Acid   [Eicosenoic Acid]~
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]2.165g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.013g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

2.535g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]~
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]~
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]2.424g
 
Linolenic Acid   [Octadecatrienoic Acid]0.111g
 
Parinaric Acid   [Octadecatetraenoic Acid]~
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]~
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat1.92g3%
 
Total Omega-3 Fatty Acids0g
 
Total Omega-6 Fatty Acids0g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

~
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]~
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]~
 
Lauric Acid   [Dodecanoic Acid]~
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]~
 
Palmitic Acid   [Hexadecanoic Acid]~
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]~
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

~
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]~
 
Gadoleic Acid   [Eicosenoic Acid]~
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]~
 
Palmitoleic Acid   [Hexadecenoic Acid]~
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

~
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]~
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]~
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]~
 
Linolenic Acid   [Octadecatrienoic Acid]~
 
Parinaric Acid   [Octadecatetraenoic Acid]~
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]~
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Oats vs Quinoa, cooked

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water8.22g
 
Ash1.72g
 
Caffeine~
 
Theobromine~
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol~
 
Water71.61g
 
Ash0.76g
 
Caffeine~
 
Theobromine~
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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