Ingredient swap
Quinoa vs Steel-Cut Oats
Quinoa has 14.1 g protein and 368 calories per 100 g; steel-cut oats has 13.2 g and 379. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of quinoa (170 g) ≈ 1 cup of steel-cut oats.
Side by side
| Per 100 g | Quinoa | Steel-Cut Oats |
|---|---|---|
| Calories | 368 | 379 |
| Protein | 14.1 gbetter | 13.2 g |
| Carbs | 64.2 gbetter | 67.7 g |
| Fat | 6.1 g | 6.5 g |
| Fiber | 7 g | 10.1 gbetter |
| Sugar | 0 gbetter | 1 g |
| Sodium | 5 mgbetter | 6 mg |
| 1 cup weighs | 170 g | 160 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use steel-cut oats instead of quinoa?
Swap by weight, not by cup: 1 cup of quinoa (170 g) ≈ 1 cup of steel-cut oats.
Which has more protein?
Quinoa, with 14.1 g per 100 g versus 13.2 g.
Which has fewer calories?
Quinoa, with 368 calories per 100 g.