Oats (rolled, dry)
13.2gprotein / 100g379 cal · 6.5g fat · $ · Quality 0.58
Quinoa (cooked)
4.4gprotein / 100g120 cal · 1.9g fat · $$ · Quality 0.85
This isn't close. Oats (rolled, dry) packs 13.2g of protein per 100g against Quinoa (cooked)'s 4.4g — a 8.8g gap driven mostly by how concentrated or diluted each food naturally is.
Quinoa (cooked) pulls ahead on protein quality specifically (one of the few complete-protein grains (technically a seed)), even in categories where Oats (rolled, dry) wins on raw grams.
Oats (rolled, dry) is also the cheaper option ($ vs $$), which matters if you're eating either one regularly rather than occasionally.
Oats (rolled, dry)'s typical serving also delivers more leucine (850mg vs Quinoa (cooked)'s 350mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
If raw protein density is what you're optimizing for, Oats (rolled, dry) wins clearly. Choose Quinoa (cooked) instead if its lower fat, cost, or prep time matters more to you than the extra grams.
Full nutrition comparison
| Per 100g | Oats (rolled, dry) | Quinoa (cooked) |
|---|---|---|
| Protein | 13.2g | 4.4g |
| Calories | 379 | 120 |
| Fat | 6.5g | 1.9g |
| Carbs | 67.7g | 21.3g |
| Fiber | 10.1g | 2.8g |
| Quality score | 0.58 | 0.85 |
| Relative cost | $ | $$ |
| Prep time | 5 min | 20 min |
Frequently asked
Which has more protein, oats (rolled, dry) or quinoa (cooked)?
Oats (rolled, dry) has 13.2g of protein per 100g compared to Quinoa (cooked)'s 4.4g.
Which is lower in calories?
Quinoa (cooked) is lower in calories per 100g, at 120 vs the other's 379.