Quinoa, cooked vs Seeds, sunflower seed kernels, dry roasted, without salt
Nutrition comparison per 100 g.
Quinoa, cooked
120 kcal
Seeds, sunflower seed kernels, dry roasted, without salt
582 kcal
Calories
120 kcal
582 kcal
Protein
4.4 g
19.3 g
Carbs
21.3 g
24.1 g
Fiber
2.8 g
11.1 g
Sugars
~
2.7 g
Fat
1.9 g
49.8 g
Sodium
7 mg
3 mg
Key takeaways
- Quinoa, cooked has 79% fewer calories (120 kcal vs 582 kcal).
- Seeds, sunflower seed kernels, dry roasted, without salt has more protein (19.3 g vs 4.4 g).
- Quinoa, cooked has fewer carbs (21.3 g vs 24.1 g).
- Seeds, sunflower seed kernels, dry roasted, without salt has more fiber (11.1 g vs 2.8 g).
- Quinoa, cooked has less fat (1.9 g vs 49.8 g).
| Macronutrients | Quinoa, cooked | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Calories | 120 kcal | 582 kcal |
| Protein | 4.4 g | 19.3 g |
| Total Fat | 1.9 g | 49.8 g |
| Total Carbohydrate | 21.3 g | 24.1 g |
| Dietary Fiber | 2.8 g | 11.1 g |
| Total Sugars | ~ | 2.7 g |
| Water | 71.6 g | 1.2 g |
| Carbohydrates | Quinoa, cooked | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Total Carbohydrate | 21.3 g | 24.1 g |
| Dietary Fiber | 2.8 g | 11.1 g |
| Starch | 17.6 g | ~ |
| Total Sugars | ~ | 2.7 g |
| Fats & Fatty Acids | Quinoa, cooked | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Total Fat | 1.9 g | 49.8 g |
| Saturated Fat | ~ | 5.2 g |
| Monounsaturated Fat | ~ | 9.5 g |
| Polyunsaturated Fat | ~ | 32.9 g |
| Omega-3 Fatty Acids | ~ | 69.0 mg |
| Omega-6 Fatty Acids | ~ | 32,782.0 mg |
| Protein & Amino Acids | Quinoa, cooked | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Protein | 4.4 g | 19.3 g |
| Histidine | 127.0 mg | 536.0 mg |
| Isoleucine | 157.0 mg | 967.0 mg |
| Leucine | 261.0 mg | 1,408.0 mg |
| Lysine | 239.0 mg | 795.0 mg |
| Methionine | 96.0 mg | 420.0 mg |
| Phenylalanine | 185.0 mg | 992.0 mg |
| Threonine | 131.0 mg | 788.0 mg |
| Tryptophan | 52.0 mg | 295.0 mg |
| Valine | 185.0 mg | 1,116.0 mg |
| Alanine | 183.0 mg | 948.0 mg |
| Arginine | 340.0 mg | 2,039.0 mg |
| Aspartic Acid | 353.0 mg | 2,076.0 mg |
| Cystine | 63.0 mg | 383.0 mg |
| Glutamic Acid | 580.0 mg | 4,735.0 mg |
| Glycine | 216.0 mg | 1,240.0 mg |
| Proline | 240.0 mg | 1,003.0 mg |
| Serine | 176.0 mg | 912.0 mg |
| Tyrosine | 83.0 mg | 565.0 mg |
| Vitamins | Quinoa, cooked | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 1.4 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | 0.6 mg | 26.1 mg |
| Vitamin K | ~ | 2.7 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.2 mg |
| Niacin (B3) | 0.4 mg | 7.0 mg |
| Vitamin B6 | 0.1 mg | 0.8 mg |
| Folate (B9) | 42.0 mcg | 237.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 7.0 mg |
| Choline | ~ | 55.1 mg |
| Minerals | Quinoa, cooked | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Calcium | 17.0 mg | 70.0 mg |
| Iron | 1.5 mg | 3.8 mg |
| Magnesium | 64.0 mg | 129.0 mg |
| Phosphorus | 152.0 mg | 1,155.0 mg |
| Potassium | 172.0 mg | 850.0 mg |
| Sodium | 7.0 mg | 3.0 mg |
| Zinc | 1.1 mg | 5.3 mg |
| Copper | 0.2 mg | 1.8 mg |
| Manganese | 0.6 mg | 2.1 mg |
| Selenium | 2.8 mcg | 79.3 mcg |
| Sterols | Quinoa, cooked | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Quinoa, cooked | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.8 g | 5.6 g |
Frequently asked questions
Which has fewer calories, Quinoa, cooked or Seeds, sunflower seed kernels, dry roasted, without salt?
Quinoa, cooked has fewer calories: 120 kcal for Quinoa, cooked vs 582 kcal for Seeds, sunflower seed kernels, dry roasted, without salt per 100 g.
Which has more protein, Quinoa, cooked or Seeds, sunflower seed kernels, dry roasted, without salt?
Seeds, sunflower seed kernels, dry roasted, without salt has more protein: 4.4 g for Quinoa, cooked vs 19.3 g for Seeds, sunflower seed kernels, dry roasted, without salt per 100 g.
Which has more fiber, Quinoa, cooked or Seeds, sunflower seed kernels, dry roasted, without salt?
Seeds, sunflower seed kernels, dry roasted, without salt has more fiber: 2.8 g for Quinoa, cooked vs 11.1 g for Seeds, sunflower seed kernels, dry roasted, without salt per 100 g.
Is Quinoa, cooked or Seeds, sunflower seed kernels, dry roasted, without salt healthier?
Quinoa, cooked is lower in calories, and Seeds, sunflower seed kernels, dry roasted, without salt is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.