Quinoa, cooked vs Seeds, sesame seed kernels, dried (decorticated)
Nutrition comparison per 100 g.
Quinoa, cooked
120 kcal
Seeds, sesame seed kernels, dried (decorticated)
631 kcal
Calories
120 kcal
631 kcal
Protein
4.4 g
20.5 g
Carbs
21.3 g
11.7 g
Fiber
2.8 g
11.6 g
Sugars
~
0.5 g
Fat
1.9 g
61.2 g
Sodium
7 mg
47 mg
Key takeaways
- Quinoa, cooked has 81% fewer calories (120 kcal vs 631 kcal).
- Seeds, sesame seed kernels, dried (decorticated) has more protein (20.5 g vs 4.4 g).
- Seeds, sesame seed kernels, dried (decorticated) has fewer carbs (11.7 g vs 21.3 g).
- Seeds, sesame seed kernels, dried (decorticated) has more fiber (11.6 g vs 2.8 g).
- Quinoa, cooked has less fat (1.9 g vs 61.2 g).
| Macronutrients | Quinoa, cooked | Seeds, sesame seed kernels, dried (decorticated) |
|---|---|---|
| Calories | 120 kcal | 631 kcal |
| Protein | 4.4 g | 20.5 g |
| Total Fat | 1.9 g | 61.2 g |
| Total Carbohydrate | 21.3 g | 11.7 g |
| Dietary Fiber | 2.8 g | 11.6 g |
| Total Sugars | ~ | 0.5 g |
| Water | 71.6 g | 3.8 g |
| Carbohydrates | Quinoa, cooked | Seeds, sesame seed kernels, dried (decorticated) |
|---|---|---|
| Total Carbohydrate | 21.3 g | 11.7 g |
| Dietary Fiber | 2.8 g | 11.6 g |
| Starch | 17.6 g | ~ |
| Total Sugars | ~ | 0.5 g |
| Fats & Fatty Acids | Quinoa, cooked | Seeds, sesame seed kernels, dried (decorticated) |
|---|---|---|
| Total Fat | 1.9 g | 61.2 g |
| Saturated Fat | ~ | 9.1 g |
| Monounsaturated Fat | ~ | 23.9 g |
| Polyunsaturated Fat | ~ | 25.5 g |
| Trans Fat | ~ | 0.0 g |
| Omega-3 Fatty Acids | ~ | 263.0 mg |
| Omega-6 Fatty Acids | ~ | 25,227.0 mg |
| Protein & Amino Acids | Quinoa, cooked | Seeds, sesame seed kernels, dried (decorticated) |
|---|---|---|
| Protein | 4.4 g | 20.5 g |
| Histidine | 127.0 mg | 550.0 mg |
| Isoleucine | 157.0 mg | 750.0 mg |
| Leucine | 261.0 mg | 1,500.0 mg |
| Lysine | 239.0 mg | 650.0 mg |
| Methionine | 96.0 mg | 880.0 mg |
| Phenylalanine | 185.0 mg | 940.0 mg |
| Threonine | 131.0 mg | 730.0 mg |
| Tryptophan | 52.0 mg | 330.0 mg |
| Valine | 185.0 mg | 980.0 mg |
| Alanine | 183.0 mg | 990.0 mg |
| Arginine | 340.0 mg | 3,250.0 mg |
| Aspartic Acid | 353.0 mg | 2,070.0 mg |
| Cystine | 63.0 mg | 440.0 mg |
| Glutamic Acid | 580.0 mg | 4,600.0 mg |
| Glycine | 216.0 mg | 1,090.0 mg |
| Proline | 240.0 mg | 1,040.0 mg |
| Serine | 176.0 mg | 1,200.0 mg |
| Tyrosine | 83.0 mg | 790.0 mg |
| Vitamins | Quinoa, cooked | Seeds, sesame seed kernels, dried (decorticated) |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 3.0 mcg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | 0.6 mg | 1.7 mg |
| Vitamin K | ~ | 0.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.7 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.4 mg | 5.8 mg |
| Vitamin B6 | 0.1 mg | 0.4 mg |
| Folate (B9) | 42.0 mcg | 115.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.3 mg |
| Choline | ~ | 25.6 mg |
| Betaine | ~ | 0.4 mg |
| Minerals | Quinoa, cooked | Seeds, sesame seed kernels, dried (decorticated) |
|---|---|---|
| Calcium | 17.0 mg | 60.0 mg |
| Iron | 1.5 mg | 6.4 mg |
| Magnesium | 64.0 mg | 345.0 mg |
| Phosphorus | 152.0 mg | 667.0 mg |
| Potassium | 172.0 mg | 370.0 mg |
| Sodium | 7.0 mg | 47.0 mg |
| Zinc | 1.1 mg | 6.7 mg |
| Copper | 0.2 mg | 1.4 mg |
| Manganese | 0.6 mg | 1.4 mg |
| Selenium | 2.8 mcg | 34.4 mcg |
| Sterols | Quinoa, cooked | Seeds, sesame seed kernels, dried (decorticated) |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | ~ | 53.0 mg |
| Stigmasterol | ~ | 22.0 mg |
| Beta-sitosterol | ~ | 232.0 mg |
| Other | Quinoa, cooked | Seeds, sesame seed kernels, dried (decorticated) |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.8 g | 2.9 g |
Frequently asked questions
Which has fewer calories, Quinoa, cooked or Seeds, sesame seed kernels, dried (decorticated)?
Quinoa, cooked has fewer calories: 120 kcal for Quinoa, cooked vs 631 kcal for Seeds, sesame seed kernels, dried (decorticated) per 100 g.
Which has more protein, Quinoa, cooked or Seeds, sesame seed kernels, dried (decorticated)?
Seeds, sesame seed kernels, dried (decorticated) has more protein: 4.4 g for Quinoa, cooked vs 20.5 g for Seeds, sesame seed kernels, dried (decorticated) per 100 g.
Which has more fiber, Quinoa, cooked or Seeds, sesame seed kernels, dried (decorticated)?
Seeds, sesame seed kernels, dried (decorticated) has more fiber: 2.8 g for Quinoa, cooked vs 11.6 g for Seeds, sesame seed kernels, dried (decorticated) per 100 g.
Is Quinoa, cooked or Seeds, sesame seed kernels, dried (decorticated) healthier?
Quinoa, cooked is lower in calories, and Seeds, sesame seed kernels, dried (decorticated) is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.