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Grains
Rolled Oats vs Quinoa
Per 100g, Rolled Oats has 12g carbs and Quinoa has 21.1g (GI 55 vs 53). Quinoa is the better-quality carb for steadier energy with 1.1g more fiber.
Quinoa is the better-quality carb
Side by side
per 100g| Metric | Rolled Oats | Quinoa |
|---|---|---|
Calories — | 70.9 | 120 |
Total carbs — | 12g | 21.1g |
Net carbs — | 10.3g | 18.3g |
Fiber Higher wins | 1.7g | 2.8g |
Sugar Lower wins | 0.5g | 0.9g |
Protein Higher wins | 2.5g | 4.3g |
Glycemic index Lower wins | 55 | 53 |
Glycemic load Lower wins | 5.7 | 9.7 |
Highlighted cell wins each row for carb quality. Values normalised per 100g from USDA reference data.
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