Rolled oats (dry) vs Quinoa (cooked)
Both count toward 30 plants a week.
| Rolled oats (dry) | Quinoa (cooked) | |
|---|---|---|
| Protein · per 100 g | 13.5 g | 4.4 g |
| Carbs · per 100 g | 68.7 g | 21.3 g |
| Fat · per 100 g | 5.9 g | 1.9 g |
| Fiber · per 100 g | 10.1 g | 2.8 g |
| Energy · per 100 g | 379 kcal | 120.0 kcal |
| Protein · per 100 kcal | 3.6 g | 3.7 g |
| To hit 30 g protein | 222 g · 842 kcal | 682 g · 818 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Quinoa (cooked) delivers 1.0× the protein per calorie of Rolled oats (dry) (3.7 g vs 3.6 g per 100 kcal).
More protein / 100 g: Rolled oatsMore fiber / 100 g: Rolled oatsLighter per 100 g: QuinoaSmaller 30 g portion: Rolled oats
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.