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Is quinoa healthier than oatmeal or vice versa? Explore now!

Is quinoa healthier than oatmeal or vice versa? Explore now!

Quinoa-vs-Oats:-a-comaprison-of-their-nutritional-value

Quinoa vs Oats: a comaprison of their nutritional value

Organic Food
20.11.2020

 

 

The competition between superfoods has been heating with one item trying to oust the other and so on. As ancient grains, such as quinoa, resurface as superfoods, they are giving regular breakfast cereals, like oats, a run for their money. It brings us to a highly debated question – is quinoa better than oats? And should you make the switch?

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Let’s answer these questions one by one.

Is Quinoa Better Than Oats?

When thinking is quinoa healthier than oatmeal, one needs to adopt a holistic outlook towards this comparison. Hence, we will break it down on several factors, such as their nutritional value, health benefits, and other such factors.

Quinoa vs Oats: Nutrition Profile

Here is a comparison of 100 grams of cooked quinoa versus 100 grams of instant (unenriched) oatmeal prepared in water (without sugar or salt):

Quinoa Oats
Calories 120 kCal 71 kCal
Carbohydrates 21.3 g 13.6 g
Dietary Fibre 2.8 g 1.7 g
Fat 1.9 g 1.5 g
Protein 4.4 g 2.5 g

In terms of vitamins and minerals, here’s how they fare in a head-to-head comparison for the same portion as above:

 

Quinoa Oats
Vitamins Minerals Vitamins Minerals
  • A
  • B6
  • Folate
  • Niacin
  • E
  • Thiamine
  • Riboflavin
  • Manganese
  • Magnesium
  • Copper
  • Zinc
  • Phosphorus
  • Iron
  • Potassium
  • Selenium
  • Calcium
  • Sodium
  • E
  • K
  • Thiamine
  • Niacin
  • Folate
  • Pantothenic acid
  • Choline
  • Betaine
  • Manganese
  • Phosphorus
  • Copper
  • Iron
  • Magnesium
  • Zinc
  • Selenium
  • Calcium
  • Potassium
  • Sodium
  • Fluoride

 

Is quinoa better than oats? The Verdict: It’s a tie.

Quinoa vs Oats: Gluten Content

Quinoa and oats are touted as the ultimate grains for those with gluten sensitivity and intolerance. While pure oats and quinoa are completely gluten-free, oats are more susceptible to cross-contamination as they are cultivated, harvested, and processed along with glutinous grains, like wheat, rye, or barley.

Additionally, oats also contain avenin, a protein that has an amino structure similar to that of gluten. Clinical trials conducted in 2016 discovered that while oats were safe for consumption for those with coeliac disease, avenin may trigger an allergic reaction in some individuals.

 

Is quinoa better than oats? The Verdict: Quinoa is marginally better for people with coeliac disease.

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Quinoa vs Oats: Protein Content

From the table above, one can deduce that quinoa supplies 4.4 grams of protein in comparison to the 2.5 grams of protein delivered by oats. Additionally, quinoa is considered a complete protein as it supplies all the nine essential amino acids. On the other hand, oats do not contain lysine, which reduces the overall quality of the protein.

 

Is quinoa better than oats? The Verdict: Quinoa delivers qualitatively and quantitatively in terms of plant-based proteins.

Quinoa vs Oats: Dietary Fibre Content

Dietary fibres are necessary for improving digestive health, fighting hunger, and preventing chronic conditions like Type 2 diabetes and obesity. And while 100 grams of cooked quinoa contains a whopping 4.4 grams, 100 grams of oatmeal supplies 2.5 grams.

 

Is quinoa better than oats? The Verdict: Quinoa is richer in dietary fibres.

Quinoa vs Oats: Blood Sugar Regulation

In this comparison, we will look at the glycaemic index (GI) and the glycaemic load (GL) of 100 grams of cooked quinoa and oats. These are as follows:

 

Quinoa Oats
GI 53 55-79

(depending on the type and processing of oats)

GL 10 6

The GI score indicates whether or not the intake of food will cause a sharp spike in blood sugar levels. On the other hand, the GL denotes how much the food intake will increase the blood glucose level.

Hence, an ideal food would have a low GI and GL.

 

Is quinoa better than oats? The Verdict: Both quinoa and oats are suitable for people with diabetes.

Quinoa vs Oats: Weightloss

Both quinoa and oats are well-suited for a weight loss diet for the following reasons:

  • They are low on calorific values
  • They are rich sources of plant-based proteins
  • They are loaded with dietary fibres
  • They maintain healthy blood sugar levels
  • They contain a good amount of antioxidants and micronutrients

As a result, they promote satiety, curb junk food cravings, and energise your body for improved athletic performance.

 

Is quinoa better than oats? The Verdict: It’s a tie

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Is Quinoa Better Than Oats: Final Thoughts

Now, finally addressing your question: is quinoa healthier than oatmeal? The answer to this question finally boils down to your fitness goal. Everyone has different preferences, tastes, needs, budget, and even priorities. However, if you can, it would be best to include both these healthy superfoods in your diet. Quinoa and oats are easy to cook, extremely versatile, and loaded with health benefits as you can see from above.

A word of advice – always buy organic oats and quinoa as organic products are less vulnerable to contamination by chemicals. They are nutritionally denser and a product of sustainable and responsible farming.

Try 24 Mantra Organic’s Quinoa and savour the taste of organic goodness.

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