Oats vs Quinoa: Which is Better For Your Health?
Published August 3, 2023
Quinoa vs. oats: which should I eat for today? This is the dilemma faced by a lot of people when deciding which makes for a better breakfast. You can’t really blame them. These two “superfoods” are both highly nutritious and make a rather filling breakfast. Plus, they make a healthy twist to your first and most important meal of the day.
They might look the same and are both good for your health, but oats and quinoa are two different types of foods.
Quinoas are actually seeds despite being commonly classified as grains. They are from a plant scientifically known as “Chenopodium quinoa.” It’s usually pale yellow and has a similar nutritional composition to most grains. Quinoa seeds are also traditionally believed to give more health benefits than other grains. The Incas have cultivated it for years, regarding it as a sacred food and the “mother of all grains.”
Oats, on the other hand, is an ancient grain that’s roasted after harvest giving it a distinct flavor. It’s been a staple breakfast in many countries for hundreds of years. No wonder we’ve become quite creative with oatmeal dishes. We put it in cookies, porridge, muffins, pancakes, and even smoothies.
So, is quinoa better than oats? Or is it the other way around? To help you make an informed choice, let’s compare them in terms of nutritional value, health benefits, price, and taste.
Quinoa vs. Oats: Nutritional Value
Oats and quinoa not only make a tasty breakfast. They’re great sources of important nutrients too. Here’s a detailed comparison of the nutritional differences between oats and quinoa:
|
|
100g Raw Oats |
100g Uncooked Quinoa |
|
Calories |
389 |
368 |
|
Protein |
13g |
14g |
|
Total Carbohydrates |
68g |
64g |
|
Sugar |
1g |
– |
|
Dietary Fiber |
10g |
7g |
|
Total Fat |
6.5g |
6.1g |
|
Saturated Fat |
1.1g |
0.7g |
|
Monounsaturated Fat |
1.980g |
1.613g |
|
Calcium |
52mg |
47mg |
|
Magnesium |
138.00 mg |
197.00mg |
|
Phosphorus |
410.00 mg |
457.00mg |
|
Iron |
4.3mg |
4.6mg |
|
Potassium |
362mg |
563mg |
|
Sodium |
6mg |
5mg |
|
Zinc |
3.64 mg |
3.10mg |
|
Water |
10.84 g |
13.28g |
(Source:www.nutritionvalue.org)
From the data above, you can see that a 100-gram serving of oatmeal has more fats than quinoa. But it’s the kind we call the “healthy fat.” Now you may ask, is there such a thing? Indeed. You see, these fats are made up of omega-3 and omega-6 fatty acids, which are essential to our body.
Both oats and quinoa are also good sources of fiber though oats have a lot more dietary fiber content than quinoa. Note, however, that the fiber in quinoa mostly consists of insoluble ones, which are associated with a reduced risk of diabetes.
The fibers in oats, on the other hand, are mostly soluble. Beta-glucan, one of the most important oat fibers, is known to reduce cholesterol levels. It also prevents blood sugar and insulin spike after consuming carbohydrate-rich foods.
Though quinoa has less protein than oats, it’s still considered a complete protein source. It provides all the essential amino acids, including a good amount of lysine.
Even if oatmeal has more carbohydrates than quinoa, it’s still well below the recommended daily serving, which means it won’t make you fat. Besides, carbohydrates are beneficial for you. It gives you the energy to go about the rest of your day.
In short, oats and quinoa are basically on par in terms of nutritional value. Unless you’re after a specific type of health benefit, it doesn’t matter which food you’ll choose. Both of them are good for your health.
Gluten Content
Gluten is a type of protein that’s usually found in most cereal grains. Many people can’t tolerate foods with gluten content. They are especially harmful to those with celiac disease.
Since quinoas are technically seeds, they are gluten-free. By nature, oatmeal doesn’t have gluten too. But they contain avenin, a protein with similar characteristics to gluten.
Also, most oats you’ll find in groceries are processed in the same facilities that other gluten-containing cereals go through. Thus, there is always a risk of them picking up those gluten components. If you have gluten intolerance, be sure to look for the gluten-free sign on the label just to be safe.
Glycemic Index
When you’re diabetic, maintaining a healthy blood sugar level is a constant concern. You can’t have it too low or too high. That’s why you can’t be too careful with the foods you take in, especially those with a high glycemic index.
Fortunately, both quinoa and oatmeal have a low glycemic index. Quinoa has an index of only around 53, while oats can range from 55 to 79, depending on how it’s processed. Thus whichever you prefer, both are good for diabetics.
Health Benefits of Quinoa vs. Oats
As I said, oats and quinoa are both good for your health – in their own different ways. Here are some of their health benefits:
Aids in Weightloss
Both oats and quinoa help you reduce weight in their own ways.
Oatmeals have soluble fibers that make you feel full for longer. Thus, you won’t feel the need to grab some bites every few hours.
While quinoa helps you feel satiated and avoid hunger pangs due to its low-calorie intake. It also helps your body absorb fewer calories and fat, so you won’t have to worry about weight gain.
Good for the Heart
Aside from helping you lose weight, these superfoods are also good for the heart. They are both proven to reduce cholesterol. Quinoa even protects your blood vessels from inflammation and helps you fight heart disease. While the beta-glucan in oats “clumps” the cholesterol and sweeps it out of the body. Studies suggest that eating oats (even just a bowl of it) can help you reduce cholesterol levels by about 8% to 23%.
Prevents Childhood Asthma
Infants below six months fed with oats have also shown a decreased risk of developing childhood asthma and allergic rhinitis. Several studies also link beta-glucans to our immune system’s improved ability to fight foreign bodies.
Research also suggests that magnesium, a nutrient abundant in quinoa, can help treat moderate to severe asthma in children. So, eating quinoa on a regular basis may help prevent or reduce the severity of asthma attacks in children.
Improves Digestion
A study made on nursing home residents also showed that including oats in their diet helps reduce the need for a laxative. Another study also concluded that oat bran helps in constipation management for elderlies with multiple chronic diseases.
Which is Cheaper?
Depending on the brand and kind, there’s not much price difference between quinoa and oats. Unless, of course, we’re talking about instant oats, which only cost about $0.15 to $0.20 per ounce.
At Walmart, gluten-free quinoa and oats are between $0.30 to $0.50 per ounce. The average price range is much more expensive when they’re organic.
If you’re on a tight budget but still want to eat healthy, you can go for instant oatmeal. But if you’re sensitive to gluten, be prepared to spend a lot more, as gluten-free products don’t come cheap.
Which Tastes Better?
Most of us are familiar with how oats taste. We basically grew up having it for breakfast. Oat grains are usually boiled until soft and topped with milk, fruits, and nuts. It also makes a great addition to desserts, pastries, and drinks.
Quinoa, however, is something that’s not yet familiar to our taste buds. This website’s description of how cooked quinoa tastes is probably the most accurate:
“The flavor of quinoa has a slightly nutty taste and a fluffy texture that is somewhat chewy. It also tastes similar to brown rice but has a nuttier earthy flavor.”
It can be prepared in a lot of different ways. You can boil it like oats or cook it like black rice (one part grain and two parts liquid). If you’re into something savory, you’ll love the stir-fried quinoa with vegetables. Or if you’re craving something sweet, a vegan quinoa pancake topped with maple syrup tastes great too.
For a more convenient breakfast, you can just boil quinoa flakes and top it with freshly-sliced fruits to make a healthy breakfast porridge.
Huffpost also recommends toasting it before boiling to release more flavor. Just remember to wash the seeds before cooking them to remove the saponin – a chemical that has a bitter, soapy taste.
Can You Replace Oats With Quinoa?
It depends on the recipe you’re making. Remember that quinoa and oats have different textures and tastes. If it’s just a basic recipe like porridge or breakfast cereal, you can substitute one with the other. But for dishes that call for a particular flavor and texture, it might be best to stick with the recipe. Baked goods such as oatmeal cookies may taste nuttier and sweeter with quinoa.
Our Verdict
So, which is better overall, quinoa or oatmeal? There is really no definite answer. It all boils down to your needs, preferences, and priorities. Some may prefer oatmeal because it’s easier to cook. While others may like quinoa better because of its nuttier taste.
Besides, if it’s hard for you to choose, you can always combine the two. The internet is teeming with easy-to-cook recipes containing both oatmeal and quinoa. Or you can whip up your own. Whatever floats your boat.
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About The Author
Judy Ponio is a professional writer based in the Philippines. Her commitment to communicating factual content in when writing is unmatched. She works hard to cross check reputable sources to ensure her work uses accurate facts.
