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Grains
Rolled Oats vs Quinoa
Per 100g, Rolled Oats has 10.3g net carbs and Quinoa has 18.3g. Rolled Oats is the lower-carb choice for keto and low-carb diets.
Rolled Oats is the more keto-friendly pick
Side by side
per 100g| Metric | Rolled Oats | Quinoa |
|---|---|---|
Net carbs Lower wins | 10.3g | 18.3g |
Total carbs Lower wins | 12g | 21.1g |
Sugar Lower wins | 0.5g | 0.9g |
Fiber Higher wins | 1.7g | 2.8g |
Protein Higher wins | 2.5g | 4.3g |
Fat — | 1.5g | 1.9g |
Glycemic index Lower wins | 55 | 53 |
Calories — | 70.9 | 120 |
Highlighted cell wins each row for low-carb / keto. Values normalised per 100g from USDA reference data.
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