Daily safety snapshot
0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
Oats vs White rice vs Quinoa: 3-Way Nutrition Comparison
Three-way nutrition comparison: Oats, White rice, and Quinoa. Protein, fat, calories, radar chart, and goal amounts. USDA data.
Oats vs White rice vs Quinoa: 3-Way Nutrition Comparison
Side-by-side comparison of Oats (13.5g protein, 379 kcal), White rice (7.1g protein, 360 kcal), and Quinoa (14.1g protein, 368 kcal) per 100g. **Quinoa leads on protein.** Explore the radar chart and tables below for the full picture.
Three-Way Nutrition Verdict
Oats vs White rice vs Quinoa — Macros per 100g
Oats vs White rice vs Quinoa: Who Wins Each Category?
**Most protein per 100g: Quinoa** — 14.1g
**Lowest calorie: White rice** — 360 kcal/100g
**Leanest (lowest fat): White rice** — 0.7g fat/100g
**Best protein-per-calorie: Quinoa** — 3.83g protein per 100 kcal
Oats vs White rice vs Quinoa — Nutrition Radar
Radar chart showing normalized macro profile across all three foods. Each axis normalized to the highest value in the group.
Nutrient Density per Calorie: Oats vs White rice vs Quinoa
How Much to Eat to Hit Your Goal
Diet Compatibility: Oats vs White rice vs Quinoa
Quinoa Benefit Signals
- Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.
Quinoa Condition-Aware Nutrition Notes
Oats vs White rice vs Quinoa — FAQs
Which has the most protein: Oats, White rice, or Quinoa? Quinoa has the most protein at 14.1g per 100g. (Oats: 13.5g, White rice: 7.1g, Quinoa: 14.1g)
Which is the lowest calorie option among Oats, White rice, and Quinoa? White rice has the fewest calories at 360 kcal per 100g. (Oats: 379 kcal, White rice: 360 kcal, Quinoa: 368 kcal)
Which of the three is best for keto? None of the three are ideal for strict keto.
Which is best for muscle building? For muscle building, prioritise protein. Quinoa delivers the most protein (14.1g/100g) and is the top choice. White rice is second-best if calories are a constraint.
How do Oats, White rice, and Quinoa compare as meal prep staples? Oats: usable for meal prep (13.5g protein, 379 kcal/100g). White rice: usable for meal prep (7.1g protein, 360 kcal/100g). Quinoa: usable for meal prep (14.1g protein, 368 kcal/100g).
Oats, White rice, and Quinoa: A Full Nutrition Comparison
This page compares Oats, White rice, and Quinoa across protein, fat, carbohydrates, and calories per 100g of raw weight.
Oats has 13.5g protein and 379 kcal per 100g. White rice has 7.1g protein and 360 kcal. Quinoa has 14.1g protein and 368 kcal.
All values are from USDA FoodData Central. For clinical nutrition decisions, consult a registered dietitian.
Quinoa Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central.
Three-way comparison method: All three foods are evaluated against the same per-100g baseline. Ranking within each macro is determined by descending order of the macro value. Radar chart axes are normalized to the maximum value across the three foods for visual comparison.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.