Quinoa, cooked vs Seeds, sunflower seed kernels, toasted, with salt added
Nutrition comparison per 100 g.
Quinoa, cooked
120 kcal
Seeds, sunflower seed kernels, toasted, with salt added
619 kcal
Calories
120 kcal
619 kcal
Protein
4.4 g
17.2 g
Carbs
21.3 g
20.6 g
Fiber
2.8 g
11.5 g
Fat
1.9 g
56.8 g
Sodium
7 mg
613 mg
Key takeaways
- Quinoa, cooked has 81% fewer calories (120 kcal vs 619 kcal).
- Seeds, sunflower seed kernels, toasted, with salt added has more protein (17.2 g vs 4.4 g).
- Seeds, sunflower seed kernels, toasted, with salt added has more carbs (20.6 g vs 21.3 g).
- Seeds, sunflower seed kernels, toasted, with salt added has more fiber (11.5 g vs 2.8 g).
- Quinoa, cooked has more fat (1.9 g vs 56.8 g).
| Macronutrients | Quinoa, cooked | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Calories | 120 kcal | 619 kcal |
| Protein | 4.4 g | 17.2 g |
| Total Fat | 1.9 g | 56.8 g |
| Total Carbohydrate | 21.3 g | 20.6 g |
| Dietary Fiber | 2.8 g | 11.5 g |
| Water | 71.6 g | 1.0 g |
| Carbohydrates | Quinoa, cooked | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Total Carbohydrate | 21.3 g | 20.6 g |
| Dietary Fiber | 2.8 g | 11.5 g |
| Starch | 17.6 g | ~ |
| Fats & Fatty Acids | Quinoa, cooked | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Total Fat | 1.9 g | 56.8 g |
| Saturated Fat | ~ | 6.0 g |
| Monounsaturated Fat | ~ | 10.8 g |
| Polyunsaturated Fat | ~ | 37.5 g |
| Omega-3 Fatty Acids | ~ | 79.0 mg |
| Omega-6 Fatty Acids | ~ | 37,390.0 mg |
| Protein & Amino Acids | Quinoa, cooked | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Protein | 4.4 g | 17.2 g |
| Histidine | 127.0 mg | 477.0 mg |
| Isoleucine | 157.0 mg | 861.0 mg |
| Leucine | 261.0 mg | 1,254.0 mg |
| Lysine | 239.0 mg | 708.0 mg |
| Methionine | 96.0 mg | 374.0 mg |
| Phenylalanine | 185.0 mg | 883.0 mg |
| Threonine | 131.0 mg | 702.0 mg |
| Tryptophan | 52.0 mg | 263.0 mg |
| Valine | 185.0 mg | 994.0 mg |
| Alanine | 183.0 mg | 844.0 mg |
| Arginine | 340.0 mg | 1,816.0 mg |
| Aspartic Acid | 353.0 mg | 1,848.0 mg |
| Cystine | 63.0 mg | 341.0 mg |
| Glutamic Acid | 580.0 mg | 4,216.0 mg |
| Glycine | 216.0 mg | 1,104.0 mg |
| Proline | 240.0 mg | 893.0 mg |
| Serine | 176.0 mg | 812.0 mg |
| Tyrosine | 83.0 mg | 503.0 mg |
| Vitamins | Quinoa, cooked | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| 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 | ~ |
| Thiamin (B1) | 0.1 mg | 0.3 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.4 mg | 4.2 mg |
| Vitamin B6 | 0.1 mg | 0.8 mg |
| Folate (B9) | 42.0 mcg | 238.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 7.1 mg |
| Minerals | Quinoa, cooked | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Calcium | 17.0 mg | 57.0 mg |
| Iron | 1.5 mg | 6.8 mg |
| Magnesium | 64.0 mg | 129.0 mg |
| Phosphorus | 152.0 mg | 1,158.0 mg |
| Potassium | 172.0 mg | 491.0 mg |
| Sodium | 7.0 mg | 613.0 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 | 62.2 mcg |
| Sterols | Quinoa, cooked | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Quinoa, cooked | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Ash | 0.8 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Quinoa, cooked or Seeds, sunflower seed kernels, toasted, with salt added?
Quinoa, cooked has fewer calories: 120 kcal for Quinoa, cooked vs 619 kcal for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Which has more protein, Quinoa, cooked or Seeds, sunflower seed kernels, toasted, with salt added?
Seeds, sunflower seed kernels, toasted, with salt added has more protein: 4.4 g for Quinoa, cooked vs 17.2 g for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Which has more fiber, Quinoa, cooked or Seeds, sunflower seed kernels, toasted, with salt added?
Seeds, sunflower seed kernels, toasted, with salt added has more fiber: 2.8 g for Quinoa, cooked vs 11.5 g for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Is Quinoa, cooked or Seeds, sunflower seed kernels, toasted, with salt added healthier?
Quinoa, cooked is lower in calories, and Seeds, sunflower seed kernels, toasted, with salt added is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.