Quinoa, cooked vs Seeds, flaxseed
Nutrition comparison per 100 g.
Quinoa, cooked
120 kcal
Seeds, flaxseed
534 kcal
Calories
120 kcal
534 kcal
Protein
4.4 g
18.3 g
Carbs
21.3 g
28.9 g
Fiber
2.8 g
27.3 g
Sugars
~
1.6 g
Fat
1.9 g
42.2 g
Sodium
7 mg
30 mg
Key takeaways
- Quinoa, cooked has 77% fewer calories (120 kcal vs 534 kcal).
- Seeds, flaxseed has more protein (18.3 g vs 4.4 g).
- Quinoa, cooked has more carbs (21.3 g vs 28.9 g).
- Seeds, flaxseed has more fiber (27.3 g vs 2.8 g).
- Quinoa, cooked has more fat (1.9 g vs 42.2 g).
| Macronutrients | Quinoa, cooked | Seeds, flaxseed |
|---|---|---|
| Calories | 120 kcal | 534 kcal |
| Protein | 4.4 g | 18.3 g |
| Total Fat | 1.9 g | 42.2 g |
| Total Carbohydrate | 21.3 g | 28.9 g |
| Dietary Fiber | 2.8 g | 27.3 g |
| Total Sugars | ~ | 1.6 g |
| Water | 71.6 g | 7.0 g |
| Carbohydrates | Quinoa, cooked | Seeds, flaxseed |
|---|---|---|
| Total Carbohydrate | 21.3 g | 28.9 g |
| Dietary Fiber | 2.8 g | 27.3 g |
| Starch | 17.6 g | ~ |
| Total Sugars | ~ | 1.6 g |
| Fats & Fatty Acids | Quinoa, cooked | Seeds, flaxseed |
|---|---|---|
| Total Fat | 1.9 g | 42.2 g |
| Saturated Fat | ~ | 3.7 g |
| Monounsaturated Fat | ~ | 7.5 g |
| Polyunsaturated Fat | ~ | 28.7 g |
| Omega-3 Fatty Acids | ~ | 22,813.0 mg |
| Omega-6 Fatty Acids | ~ | 5,903.0 mg |
| Protein & Amino Acids | Quinoa, cooked | Seeds, flaxseed |
|---|---|---|
| Protein | 4.4 g | 18.3 g |
| Histidine | 127.0 mg | 472.0 mg |
| Isoleucine | 157.0 mg | 896.0 mg |
| Leucine | 261.0 mg | 1,235.0 mg |
| Lysine | 239.0 mg | 862.0 mg |
| Methionine | 96.0 mg | 370.0 mg |
| Phenylalanine | 185.0 mg | 957.0 mg |
| Threonine | 131.0 mg | 766.0 mg |
| Tryptophan | 52.0 mg | 297.0 mg |
| Valine | 185.0 mg | 1,072.0 mg |
| Alanine | 183.0 mg | 925.0 mg |
| Arginine | 340.0 mg | 1,925.0 mg |
| Aspartic Acid | 353.0 mg | 2,046.0 mg |
| Cystine | 63.0 mg | 340.0 mg |
| Glutamic Acid | 580.0 mg | 4,039.0 mg |
| Glycine | 216.0 mg | 1,248.0 mg |
| Proline | 240.0 mg | 806.0 mg |
| Serine | 176.0 mg | 970.0 mg |
| Tyrosine | 83.0 mg | 493.0 mg |
| Vitamins | Quinoa, cooked | Seeds, flaxseed |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.6 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | 0.6 mg | 0.3 mg |
| Vitamin K | ~ | 4.3 mcg |
| Thiamin (B1) | 0.1 mg | 1.6 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.4 mg | 3.1 mg |
| Vitamin B6 | 0.1 mg | 0.5 mg |
| Folate (B9) | 42.0 mcg | 87.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 1.0 mg |
| Choline | ~ | 78.7 mg |
| Betaine | ~ | 3.1 mg |
| Minerals | Quinoa, cooked | Seeds, flaxseed |
|---|---|---|
| Calcium | 17.0 mg | 255.0 mg |
| Iron | 1.5 mg | 5.7 mg |
| Magnesium | 64.0 mg | 392.0 mg |
| Phosphorus | 152.0 mg | 642.0 mg |
| Potassium | 172.0 mg | 813.0 mg |
| Sodium | 7.0 mg | 30.0 mg |
| Zinc | 1.1 mg | 4.3 mg |
| Copper | 0.2 mg | 1.2 mg |
| Manganese | 0.6 mg | 2.5 mg |
| Selenium | 2.8 mcg | 25.4 mcg |
| Sterols | Quinoa, cooked | Seeds, flaxseed |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | ~ | 45.0 mg |
| Stigmasterol | ~ | 11.0 mg |
| Beta-sitosterol | ~ | 90.0 mg |
| Other | Quinoa, cooked | Seeds, flaxseed |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.8 g | 3.7 g |
Frequently asked questions
Which has fewer calories, Quinoa, cooked or Seeds, flaxseed?
Quinoa, cooked has fewer calories: 120 kcal for Quinoa, cooked vs 534 kcal for Seeds, flaxseed per 100 g.
Which has more protein, Quinoa, cooked or Seeds, flaxseed?
Seeds, flaxseed has more protein: 4.4 g for Quinoa, cooked vs 18.3 g for Seeds, flaxseed per 100 g.
Which has more fiber, Quinoa, cooked or Seeds, flaxseed?
Seeds, flaxseed has more fiber: 2.8 g for Quinoa, cooked vs 27.3 g for Seeds, flaxseed per 100 g.
Is Quinoa, cooked or Seeds, flaxseed healthier?
Quinoa, cooked is lower in calories, and Seeds, flaxseed is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.