Quinoa, uncooked vs Seeds, sunflower seed kernels, dry roasted, without salt
Nutrition comparison per 100 g.
Quinoa, uncooked
368 kcal
Seeds, sunflower seed kernels, dry roasted, without salt
582 kcal
Calories
368 kcal
582 kcal
Protein
14.1 g
19.3 g
Carbs
64.2 g
24.1 g
Fiber
7.0 g
11.1 g
Sugars
~
2.7 g
Fat
6.1 g
49.8 g
Sodium
5 mg
3 mg
Key takeaways
- Quinoa, uncooked has 37% fewer calories (368 kcal vs 582 kcal).
- Seeds, sunflower seed kernels, dry roasted, without salt has more protein (19.3 g vs 14.1 g).
- Seeds, sunflower seed kernels, dry roasted, without salt has fewer carbs (24.1 g vs 64.2 g).
- Seeds, sunflower seed kernels, dry roasted, without salt has more fiber (11.1 g vs 7.0 g).
- Quinoa, uncooked has less fat (6.1 g vs 49.8 g).
| Macronutrients | Quinoa, uncooked | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Calories | 368 kcal | 582 kcal |
| Protein | 14.1 g | 19.3 g |
| Total Fat | 6.1 g | 49.8 g |
| Total Carbohydrate | 64.2 g | 24.1 g |
| Dietary Fiber | 7.0 g | 11.1 g |
| Total Sugars | ~ | 2.7 g |
| Water | 13.3 g | 1.2 g |
| Carbohydrates | Quinoa, uncooked | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Total Carbohydrate | 64.2 g | 24.1 g |
| Dietary Fiber | 7.0 g | 11.1 g |
| Starch | 52.2 g | ~ |
| Total Sugars | ~ | 2.7 g |
| Fats & Fatty Acids | Quinoa, uncooked | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Total Fat | 6.1 g | 49.8 g |
| Saturated Fat | 0.7 g | 5.2 g |
| Monounsaturated Fat | 1.6 g | 9.5 g |
| Polyunsaturated Fat | 3.3 g | 32.9 g |
| Omega-3 Fatty Acids | 260.0 mg | 69.0 mg |
| Omega-6 Fatty Acids | 2,977.0 mg | 32,782.0 mg |
| Protein & Amino Acids | Quinoa, uncooked | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Protein | 14.1 g | 19.3 g |
| Histidine | 407.0 mg | 536.0 mg |
| Isoleucine | 504.0 mg | 967.0 mg |
| Leucine | 840.0 mg | 1,408.0 mg |
| Lysine | 766.0 mg | 795.0 mg |
| Methionine | 309.0 mg | 420.0 mg |
| Phenylalanine | 593.0 mg | 992.0 mg |
| Threonine | 421.0 mg | 788.0 mg |
| Tryptophan | 167.0 mg | 295.0 mg |
| Valine | 594.0 mg | 1,116.0 mg |
| Alanine | 588.0 mg | 948.0 mg |
| Arginine | 1,091.0 mg | 2,039.0 mg |
| Aspartic Acid | 1,134.0 mg | 2,076.0 mg |
| Cystine | 203.0 mg | 383.0 mg |
| Glutamic Acid | 1,865.0 mg | 4,735.0 mg |
| Glycine | 694.0 mg | 1,240.0 mg |
| Proline | 773.0 mg | 1,003.0 mg |
| Serine | 567.0 mg | 912.0 mg |
| Tyrosine | 267.0 mg | 565.0 mg |
| Vitamins | Quinoa, uncooked | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | 0.0 mcg |
| Vitamin C | ~ | 1.4 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 2.4 mg | 26.1 mg |
| Vitamin K | 0.0 mcg | 2.7 mcg |
| Thiamin (B1) | 0.4 mg | 0.1 mg |
| Riboflavin (B2) | 0.3 mg | 0.2 mg |
| Niacin (B3) | 1.5 mg | 7.0 mg |
| Vitamin B6 | 0.5 mg | 0.8 mg |
| Folate (B9) | 184.0 mcg | 237.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.8 mg | 7.0 mg |
| Choline | 70.2 mg | 55.1 mg |
| Betaine | 630.4 mg | ~ |
| Minerals | Quinoa, uncooked | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Calcium | 47.0 mg | 70.0 mg |
| Iron | 4.6 mg | 3.8 mg |
| Magnesium | 197.0 mg | 129.0 mg |
| Phosphorus | 457.0 mg | 1,155.0 mg |
| Potassium | 563.0 mg | 850.0 mg |
| Sodium | 5.0 mg | 3.0 mg |
| Zinc | 3.1 mg | 5.3 mg |
| Copper | 0.6 mg | 1.8 mg |
| Manganese | 2.0 mg | 2.1 mg |
| Selenium | 8.5 mcg | 79.3 mcg |
| Sterols | Quinoa, uncooked | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Quinoa, uncooked | Seeds, sunflower seed kernels, dry roasted, without salt |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 2.4 g | 5.6 g |
Frequently asked questions
Which has fewer calories, Quinoa, uncooked or Seeds, sunflower seed kernels, dry roasted, without salt?
Quinoa, uncooked has fewer calories: 368 kcal for Quinoa, uncooked vs 582 kcal for Seeds, sunflower seed kernels, dry roasted, without salt per 100 g.
Which has more protein, Quinoa, uncooked or Seeds, sunflower seed kernels, dry roasted, without salt?
Seeds, sunflower seed kernels, dry roasted, without salt has more protein: 14.1 g for Quinoa, uncooked vs 19.3 g for Seeds, sunflower seed kernels, dry roasted, without salt per 100 g.
Which has more fiber, Quinoa, uncooked or Seeds, sunflower seed kernels, dry roasted, without salt?
Seeds, sunflower seed kernels, dry roasted, without salt has more fiber: 7.0 g for Quinoa, uncooked vs 11.1 g for Seeds, sunflower seed kernels, dry roasted, without salt per 100 g.
Is Quinoa, uncooked or Seeds, sunflower seed kernels, dry roasted, without salt healthier?
Quinoa, uncooked 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.