Quinoa, uncooked vs Seeds, flaxseed
Nutrition comparison per 100 g.
Quinoa, uncooked
368 kcal
Seeds, flaxseed
534 kcal
Calories
368 kcal
534 kcal
Protein
14.1 g
18.3 g
Carbs
64.2 g
28.9 g
Fiber
7.0 g
27.3 g
Sugars
~
1.6 g
Fat
6.1 g
42.2 g
Sodium
5 mg
30 mg
Key takeaways
- Quinoa, uncooked has 31% fewer calories (368 kcal vs 534 kcal).
- Seeds, flaxseed has more protein (18.3 g vs 14.1 g).
- Seeds, flaxseed has more carbs (28.9 g vs 64.2 g).
- Seeds, flaxseed has more fiber (27.3 g vs 7.0 g).
- Quinoa, uncooked has more fat (6.1 g vs 42.2 g).
| Macronutrients | Quinoa, uncooked | Seeds, flaxseed |
|---|---|---|
| Calories | 368 kcal | 534 kcal |
| Protein | 14.1 g | 18.3 g |
| Total Fat | 6.1 g | 42.2 g |
| Total Carbohydrate | 64.2 g | 28.9 g |
| Dietary Fiber | 7.0 g | 27.3 g |
| Total Sugars | ~ | 1.6 g |
| Water | 13.3 g | 7.0 g |
| Carbohydrates | Quinoa, uncooked | Seeds, flaxseed |
|---|---|---|
| Total Carbohydrate | 64.2 g | 28.9 g |
| Dietary Fiber | 7.0 g | 27.3 g |
| Starch | 52.2 g | ~ |
| Total Sugars | ~ | 1.6 g |
| Fats & Fatty Acids | Quinoa, uncooked | Seeds, flaxseed |
|---|---|---|
| Total Fat | 6.1 g | 42.2 g |
| Saturated Fat | 0.7 g | 3.7 g |
| Monounsaturated Fat | 1.6 g | 7.5 g |
| Polyunsaturated Fat | 3.3 g | 28.7 g |
| Omega-3 Fatty Acids | 260.0 mg | 22,813.0 mg |
| Omega-6 Fatty Acids | 2,977.0 mg | 5,903.0 mg |
| Protein & Amino Acids | Quinoa, uncooked | Seeds, flaxseed |
|---|---|---|
| Protein | 14.1 g | 18.3 g |
| Histidine | 407.0 mg | 472.0 mg |
| Isoleucine | 504.0 mg | 896.0 mg |
| Leucine | 840.0 mg | 1,235.0 mg |
| Lysine | 766.0 mg | 862.0 mg |
| Methionine | 309.0 mg | 370.0 mg |
| Phenylalanine | 593.0 mg | 957.0 mg |
| Threonine | 421.0 mg | 766.0 mg |
| Tryptophan | 167.0 mg | 297.0 mg |
| Valine | 594.0 mg | 1,072.0 mg |
| Alanine | 588.0 mg | 925.0 mg |
| Arginine | 1,091.0 mg | 1,925.0 mg |
| Aspartic Acid | 1,134.0 mg | 2,046.0 mg |
| Cystine | 203.0 mg | 340.0 mg |
| Glutamic Acid | 1,865.0 mg | 4,039.0 mg |
| Glycine | 694.0 mg | 1,248.0 mg |
| Proline | 773.0 mg | 806.0 mg |
| Serine | 567.0 mg | 970.0 mg |
| Tyrosine | 267.0 mg | 493.0 mg |
| Vitamins | Quinoa, uncooked | Seeds, flaxseed |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 0.0 mcg |
| Vitamin C | ~ | 0.6 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.4 mg | 0.3 mg |
| Vitamin K | 0.0 mcg | 4.3 mcg |
| Thiamin (B1) | 0.4 mg | 1.6 mg |
| Riboflavin (B2) | 0.3 mg | 0.2 mg |
| Niacin (B3) | 1.5 mg | 3.1 mg |
| Vitamin B6 | 0.5 mg | 0.5 mg |
| Folate (B9) | 184.0 mcg | 87.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.8 mg | 1.0 mg |
| Choline | 70.2 mg | 78.7 mg |
| Betaine | 630.4 mg | 3.1 mg |
| Minerals | Quinoa, uncooked | Seeds, flaxseed |
|---|---|---|
| Calcium | 47.0 mg | 255.0 mg |
| Iron | 4.6 mg | 5.7 mg |
| Magnesium | 197.0 mg | 392.0 mg |
| Phosphorus | 457.0 mg | 642.0 mg |
| Potassium | 563.0 mg | 813.0 mg |
| Sodium | 5.0 mg | 30.0 mg |
| Zinc | 3.1 mg | 4.3 mg |
| Copper | 0.6 mg | 1.2 mg |
| Manganese | 2.0 mg | 2.5 mg |
| Selenium | 8.5 mcg | 25.4 mcg |
| Sterols | Quinoa, uncooked | Seeds, flaxseed |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | ~ | 45.0 mg |
| Stigmasterol | ~ | 11.0 mg |
| Beta-sitosterol | ~ | 90.0 mg |
| Other | Quinoa, uncooked | Seeds, flaxseed |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 2.4 g | 3.7 g |
Frequently asked questions
Which has fewer calories, Quinoa, uncooked or Seeds, flaxseed?
Quinoa, uncooked has fewer calories: 368 kcal for Quinoa, uncooked vs 534 kcal for Seeds, flaxseed per 100 g.
Which has more protein, Quinoa, uncooked or Seeds, flaxseed?
Seeds, flaxseed has more protein: 14.1 g for Quinoa, uncooked vs 18.3 g for Seeds, flaxseed per 100 g.
Which has more fiber, Quinoa, uncooked or Seeds, flaxseed?
Seeds, flaxseed has more fiber: 7.0 g for Quinoa, uncooked vs 27.3 g for Seeds, flaxseed per 100 g.
Is Quinoa, uncooked or Seeds, flaxseed healthier?
Quinoa, uncooked 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.