Quinoa vs Oats: Which is Better?

Oatmeal has long been a staple of the American diet, while quinoa has become widely available only within the past several years. Even though it's actually a seed, quinoa is cooked like a grain, and the U.S. Department of Agriculture considers it a part of the grain food group -- the same group that includes oatmeal. Both quinoa and oatmeal provide health benefits and fit well into a balanced and healthful diet, but they have several nutritional differences that might affect which grain you prefer.


Quinoa and oatmeal are both classified as nutritious grains. However, these two differ regarding appearance and nutritional values. Some people prefer quinoa while other love oatmeal. Let’s discuss here the reasons why the people love these grains.

What is Quinoa?​

Not everyone is familiar with quinoa so, here is a short introduction to it.
Quinoa is the seed of a plant scientifically known as Chenopodium quinoa, and is usually pale yellow in color. Not technically a grain, this flat and oval-shaped superfood is full of nutrients, and it’s nutritional composition is similar to most whole grains. We have compiled a quinoa vs oatmeal comparative analysis between their nutrition content, as well as their health benefits.

What is Oatmeal?​

Oatmeal (Avena sativa) comes from oat grains, a cereal grass. Oatmeal is most commonly consumed by humans as a cooked cereal. Raw, harvest oats are used as feed for animals, but for human consumption, the oats are processed to some extent.

Quinoa vs Oatmeal Health Benefits

Here are eight health benefits of quinoa and oatmeal.


1. Lowers cholesterol

According to a study published in The American Journal of Clinical Nutrition, oats are effective in lowering LDL and total cholesterol by 0.25 millimoles per liter (mmol/L) and 0.30 millimoles per liter respectively. Oats don’t affect HDL cholesterol or triglycerides. On the other hand, quinoa, being high in soluble fiber, also helps lower bad cholesterol.

2. May help in weight loss


Fiber is known as an effective element for weight loss. Oats have a good amount of fiber, which helps you feel full for a longer period of time, keeping hunger at bay. This prevents weight gain from snacking on unhealthy foods.

Oats and quinoa both have good amounts of proteins. According to a study published in Regulatory Peptides, proteins boost metabolism, increase satiety, and thus help in weight loss. Both foods have a medium glycemic index and many nutrients.

3. Are gluten-free

Quinoa is a good option for gluten-intolerant people, or those who suffer from celiac disease. Substituting quinoa or oats with other gluten-free options, increases the oxidant and nutrient value of the diet according to research done at Columbia University Celiac Disease Center.

Although oats don’t contain gluten, they contain a similar protein called avenin. Oats are naturally gluten-free, but they may get contaminated with wheat during the packaging process. Therefore, celiac patients are advised to eat only those oats that have been certified as “pure” or “gluten-free.”

4. Reduces the risk of asthma

According to a study published in The British Journal of Nutrition, feeding oats to infants less than six months old results in a reduced risk of asthma. According to The International Study on Allergy and Asthma in Childhood, regular consumption of whole grains like quinoa, can cut down the probability of childhood asthma by 50%.

5. Improves metabolic health

Quinoa boosts metabolic health compared to gluten-free breads and pastas. It reduces blood sugar, insulin, and triglycerides. Oats also help to improve the metabolic rate, and are known to normalize blood sugar levels.

6. May reduce the risk of cancer


Antioxidants in quinoa, such as quercetin and kaempferol, may reduce the risk of chronic diseases like cancer. Researchers in Britain and the Netherlands found that a high-fiber diet consisting of whole grains like oats, lowers the risk of colorectal cancer.

The findings have been published in the British Medical Journal. Consuming oats may also help to reduce the risk of cancer. According to the Journal of Food Science and Technology, oats have hypocholesterolemic and anticancer properties.

7. Lowers blood pressure

An article published in The American Journal of Clinical Nutrition, states that regularly consuming whole grains like oats, may create an effect equal to any antihypertensive medication prescribed to lower blood pressure. Both quinoa and oats have potassium, which helps reduce high blood pressure. The magnesium present in quinoa and oats also helps reduce blood pressure naturally by inducing blood vessel dilation.

8. Protects against heart diseases

Consuming whole grains like quinoa and oats may reduce the risk of heart diseases. A study published in the American Journal of Lifestyle Medicine states that consuming foods rich in whole oats, such as oat bran and oat flour, may reduce the risk of coronary heart diseases.

According to a study published in Nutrition Reviews, oatmeal contains more than 20 unique polyphenols and avenanthramides. These polyphenols show anti-inflammatory and anti-itching activity that protect against heart diseases and skin irritations. Avenanthramides are powerful antioxidants which reduce arterial inflammation.

Quinoa and oats can be consumed in a number of ways. Quinoa can be added to thicken soups, consumed as a porridge, added to salads, or eaten as a side dish.

The seeds can also be popped like popcorn, or ground and used as a flour. Oats can be used in making breads, cookies, biscuits, probiotic drinks, breakfast cereals, and flakes. You can have oats in the form of instant oats, which cook faster.

When comparing quinoa vs oatmeal for bodybuilding, oatmeal has more carbs and proteins than quinoa, but it is higher in calories, too. After the quinoa vs oatmeal comparison, we can say that oatmeal has a larger ratio of vitamins and minerals than quinoa; however, both foods have almost the same vitamins and minerals.

Both the foods have their own health benefits. Comparing them only in terms of nutritional value doesn’t suffice, as there is much benefit beyond that, which needs more research. You can safely include both foods in your diet, and preferably have them for breakfast. Having the same cereal every day of the week would be boring anyway. You can also include eggs, fruits, nuts, and other nutritious foods on the remaining days in a week.



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