Quinoa Vs Oats! Which Superfood is Healthier?

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Quinoa Vs Oats! Which Superfood is Healthier?

The explosion of fitness influencers indicates one single fact. More people everywhere are adopting a health-conscious lifestyle and nutrition-rich diet. 

That’s why superfoods like Quinoa and oats have everyone’s attention. After all, they’re highly nutritious, rich in minerals, and packed with essential fatty acids, amino acids, and antioxidants. Phew! We’re not done. They’re also low in calories. 

What is Oats?

Oats, or Avena Sativa, is a cereal grain consumed as a breakfast option. Since it maintains blood sugar, lowers cholesterol, and has high nutritional value, it has become a must-have for all fitness freaks. Plus, it’s easy to cook. So, that can’t be bad!

What is Quinoa?

Quinoa, also called the mother grain, is a seed from the Chenopodium Quinoa plant. Now, let’s talk about the nutritional value: it’s high in Vitamin E, Calcium, Phosphorus, Protein, and all nine amino acids.

Oatmeal Nutritional Value

A 100 gm (½ cup) oatmeal (after cooking in water without sugar) contains 71 calories, 13.6 g carbohydrates, 1.7 g dietary fibre, 1.5 g fat, and 2.5 g protein. 

Nutritional facts of Quinoa

A 100 grams (½ cup) of cooked Quinoa contains 120 calories, 21.3 g of carbohydrates, 2.8 g dietary fibre, 1.9 g fat, and 4.4 g protein.

What is Better for you: Quinoa or Oatmeal?

Gluten Content

Both Quinoa and oats are gluten-free food items when they’re in a completely pure state. However, oats contain avenin similar to Gluten in terms of characteristics. So, even though oats are gluten-free, they can trigger allergies in people with Gluten intolerance.

On the flip side, Quinoa is a seed and is naturally gluten-free. It also doesn’t have any complications for people who are intolerant to Gluten.

Protein Content

Your body needs amino acids. But, the bad news is that it cannot produce all of the amino acids itself. Thankfully, Quinoa contains all the nine essential amino acids of which protein is made. 

Talking about protein in Oats, it contains a low-quality protein when compared to Quinoa because it lacks lysine.

Dietary Fibre Content

If you have high blood sugar, you should look out for dietary fibres. Here’s why: 

  • They improve digestion
  • They reduce cholesterol
  • They balance blood sugar levels
  • They fight hunger, and 
  • They prevent chronic conditions and obesity. 

Let’s see how both these superfoods compare in dietary fibre content. For one cup (81 g) of cooked Quinoa, you get 5g of fibre. On the flip side, 100g of raw oats offers you 10.6g of fibres. 

The Weight Loss Angle

Both oats and Quinoa are rich in plant-based proteins, and dietary fibres. They also are rich in antioxidants and micronutrients, have low calorific value and maintain healthy blood sugar levels well. So, consuming them reduces the craving for junk food and keeps you energetic throughout the day. If weight loss is on your mind, you can go with either.


Quinoa contains macronutrients such as monounsaturated fat, saturated fat, lactose, maltose, glucose, polyunsaturated fat, and starch. 

Oats contain macronutrients such as total carbohydrates, calcium, magnesium, total fat, proteins, saturated fats, iron, zinc, potassium, etc.

Though both kinds of cereals are rich in nutrients, Quinoa is considered to be the healthier of the two.

Glycemic Index

As a general rule, you should avoid food items containing a high glycemic index (GI), especially if you’re a diabetic patient. In that sense, both Quinoa (40-53) and oatmeal (50-80) have a low glycemic index. You can opt for either. 

Oats vs. Quinoa: Final Ruling

Quinoa is the best superfood for people with coeliac allergy or gluten intolerance. Plus, it has checked off all items on the nutritional requirements list. Whether it’s protein content, fibre content, macronutrients, or glycemic index. 

You might be tempted to think how many calories in Quinoa are there. But, Quinoa is a better alternative than Oats. Any day. 

So, check out our variety of Quinoa products on Nourish You to ease your healthy eating journey for once and for all!


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