Quinoa, cooked vs Seeds, chia seeds, dried
Nutrition comparison per 100 g.
Quinoa, cooked
120 kcal
Seeds, chia seeds, dried
486 kcal
Calories
120 kcal
486 kcal
Protein
4.4 g
16.5 g
Carbs
21.3 g
42.1 g
Fiber
2.8 g
34.4 g
Fat
1.9 g
30.7 g
Sodium
7 mg
16 mg
Key takeaways
- Quinoa, cooked has 75% fewer calories (120 kcal vs 486 kcal).
- Seeds, chia seeds, dried has more protein (16.5 g vs 4.4 g).
- Quinoa, cooked has fewer carbs (21.3 g vs 42.1 g).
- Seeds, chia seeds, dried has more fiber (34.4 g vs 2.8 g).
- Quinoa, cooked has less fat (1.9 g vs 30.7 g).
| Macronutrients | Quinoa, cooked | Seeds, chia seeds, dried |
|---|---|---|
| Calories | 120 kcal | 486 kcal |
| Protein | 4.4 g | 16.5 g |
| Total Fat | 1.9 g | 30.7 g |
| Total Carbohydrate | 21.3 g | 42.1 g |
| Dietary Fiber | 2.8 g | 34.4 g |
| Water | 71.6 g | 5.8 g |
| Carbohydrates | Quinoa, cooked | Seeds, chia seeds, dried |
|---|---|---|
| Total Carbohydrate | 21.3 g | 42.1 g |
| Dietary Fiber | 2.8 g | 34.4 g |
| Starch | 17.6 g | ~ |
| Fats & Fatty Acids | Quinoa, cooked | Seeds, chia seeds, dried |
|---|---|---|
| Total Fat | 1.9 g | 30.7 g |
| Saturated Fat | ~ | 3.3 g |
| Monounsaturated Fat | ~ | 2.3 g |
| Polyunsaturated Fat | ~ | 23.7 g |
| Trans Fat | ~ | 0.1 g |
| Omega-3 Fatty Acids | ~ | 17,830.0 mg |
| Omega-6 Fatty Acids | ~ | 5,835.0 mg |
| Protein & Amino Acids | Quinoa, cooked | Seeds, chia seeds, dried |
|---|---|---|
| Protein | 4.4 g | 16.5 g |
| Histidine | 127.0 mg | 531.0 mg |
| Isoleucine | 157.0 mg | 801.0 mg |
| Leucine | 261.0 mg | 1,371.0 mg |
| Lysine | 239.0 mg | 970.0 mg |
| Methionine | 96.0 mg | 588.0 mg |
| Phenylalanine | 185.0 mg | 1,016.0 mg |
| Threonine | 131.0 mg | 709.0 mg |
| Tryptophan | 52.0 mg | 436.0 mg |
| Valine | 185.0 mg | 950.0 mg |
| Alanine | 183.0 mg | 1,044.0 mg |
| Arginine | 340.0 mg | 2,143.0 mg |
| Aspartic Acid | 353.0 mg | 1,689.0 mg |
| Cystine | 63.0 mg | 407.0 mg |
| Glutamic Acid | 580.0 mg | 3,500.0 mg |
| Glycine | 216.0 mg | 943.0 mg |
| Proline | 240.0 mg | 776.0 mg |
| Serine | 176.0 mg | 1,049.0 mg |
| Tyrosine | 83.0 mg | 563.0 mg |
| Vitamins | Quinoa, cooked | Seeds, chia seeds, dried |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | ~ |
| Vitamin C | 0.0 mg | 1.6 mg |
| Vitamin E | 0.6 mg | 0.5 mg |
| Thiamin (B1) | 0.1 mg | 0.6 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.4 mg | 8.8 mg |
| Vitamin B6 | 0.1 mg | ~ |
| Folate (B9) | 42.0 mcg | 49.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Minerals | Quinoa, cooked | Seeds, chia seeds, dried |
|---|---|---|
| Calcium | 17.0 mg | 631.0 mg |
| Iron | 1.5 mg | 7.7 mg |
| Magnesium | 64.0 mg | 335.0 mg |
| Phosphorus | 152.0 mg | 860.0 mg |
| Potassium | 172.0 mg | 407.0 mg |
| Sodium | 7.0 mg | 16.0 mg |
| Zinc | 1.1 mg | 4.6 mg |
| Copper | 0.2 mg | 0.9 mg |
| Manganese | 0.6 mg | 2.7 mg |
| Selenium | 2.8 mcg | 55.2 mcg |
| Sterols | Quinoa, cooked | Seeds, chia seeds, dried |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Quinoa, cooked | Seeds, chia seeds, dried |
|---|---|---|
| Ash | 0.8 g | 4.8 g |
Frequently asked questions
Which has fewer calories, Quinoa, cooked or Seeds, chia seeds, dried?
Quinoa, cooked has fewer calories: 120 kcal for Quinoa, cooked vs 486 kcal for Seeds, chia seeds, dried per 100 g.
Which has more protein, Quinoa, cooked or Seeds, chia seeds, dried?
Seeds, chia seeds, dried has more protein: 4.4 g for Quinoa, cooked vs 16.5 g for Seeds, chia seeds, dried per 100 g.
Which has more fiber, Quinoa, cooked or Seeds, chia seeds, dried?
Seeds, chia seeds, dried has more fiber: 2.8 g for Quinoa, cooked vs 34.4 g for Seeds, chia seeds, dried per 100 g.
Is Quinoa, cooked or Seeds, chia seeds, dried healthier?
Quinoa, cooked is lower in calories, and Seeds, chia seeds, dried is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.