Quinoa, uncooked vs Seeds, sunflower seed kernels, toasted, with salt added
Nutrition comparison per 100 g.
Quinoa, uncooked
368 kcal
Seeds, sunflower seed kernels, toasted, with salt added
619 kcal
Calories
368 kcal
619 kcal
Protein
14.1 g
17.2 g
Carbs
64.2 g
20.6 g
Fiber
7.0 g
11.5 g
Fat
6.1 g
56.8 g
Sodium
5 mg
613 mg
Key takeaways
- Quinoa, uncooked has 41% fewer calories (368 kcal vs 619 kcal).
- Seeds, sunflower seed kernels, toasted, with salt added has more protein (17.2 g vs 14.1 g).
- Seeds, sunflower seed kernels, toasted, with salt added has more carbs (20.6 g vs 64.2 g).
- Seeds, sunflower seed kernels, toasted, with salt added has more fiber (11.5 g vs 7.0 g).
- Quinoa, uncooked has more fat (6.1 g vs 56.8 g).
| Macronutrients | Quinoa, uncooked | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Calories | 368 kcal | 619 kcal |
| Protein | 14.1 g | 17.2 g |
| Total Fat | 6.1 g | 56.8 g |
| Total Carbohydrate | 64.2 g | 20.6 g |
| Dietary Fiber | 7.0 g | 11.5 g |
| Water | 13.3 g | 1.0 g |
| Carbohydrates | Quinoa, uncooked | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Total Carbohydrate | 64.2 g | 20.6 g |
| Dietary Fiber | 7.0 g | 11.5 g |
| Starch | 52.2 g | ~ |
| Fats & Fatty Acids | Quinoa, uncooked | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Total Fat | 6.1 g | 56.8 g |
| Saturated Fat | 0.7 g | 6.0 g |
| Monounsaturated Fat | 1.6 g | 10.8 g |
| Polyunsaturated Fat | 3.3 g | 37.5 g |
| Omega-3 Fatty Acids | 260.0 mg | 79.0 mg |
| Omega-6 Fatty Acids | 2,977.0 mg | 37,390.0 mg |
| Protein & Amino Acids | Quinoa, uncooked | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Protein | 14.1 g | 17.2 g |
| Histidine | 407.0 mg | 477.0 mg |
| Isoleucine | 504.0 mg | 861.0 mg |
| Leucine | 840.0 mg | 1,254.0 mg |
| Lysine | 766.0 mg | 708.0 mg |
| Methionine | 309.0 mg | 374.0 mg |
| Phenylalanine | 593.0 mg | 883.0 mg |
| Threonine | 421.0 mg | 702.0 mg |
| Tryptophan | 167.0 mg | 263.0 mg |
| Valine | 594.0 mg | 994.0 mg |
| Alanine | 588.0 mg | 844.0 mg |
| Arginine | 1,091.0 mg | 1,816.0 mg |
| Aspartic Acid | 1,134.0 mg | 1,848.0 mg |
| Cystine | 203.0 mg | 341.0 mg |
| Glutamic Acid | 1,865.0 mg | 4,216.0 mg |
| Glycine | 694.0 mg | 1,104.0 mg |
| Proline | 773.0 mg | 893.0 mg |
| Serine | 567.0 mg | 812.0 mg |
| Tyrosine | 267.0 mg | 503.0 mg |
| Vitamins | Quinoa, uncooked | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| 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 | ~ |
| Vitamin K | 0.0 mcg | ~ |
| Thiamin (B1) | 0.4 mg | 0.3 mg |
| Riboflavin (B2) | 0.3 mg | 0.3 mg |
| Niacin (B3) | 1.5 mg | 4.2 mg |
| Vitamin B6 | 0.5 mg | 0.8 mg |
| Folate (B9) | 184.0 mcg | 238.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.8 mg | 7.1 mg |
| Choline | 70.2 mg | ~ |
| Betaine | 630.4 mg | ~ |
| Minerals | Quinoa, uncooked | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Calcium | 47.0 mg | 57.0 mg |
| Iron | 4.6 mg | 6.8 mg |
| Magnesium | 197.0 mg | 129.0 mg |
| Phosphorus | 457.0 mg | 1,158.0 mg |
| Potassium | 563.0 mg | 491.0 mg |
| Sodium | 5.0 mg | 613.0 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 | 62.2 mcg |
| Sterols | Quinoa, uncooked | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Quinoa, uncooked | Seeds, sunflower seed kernels, toasted, with salt added |
|---|---|---|
| Ash | 2.4 g | 4.4 g |
Frequently asked questions
Which has fewer calories, Quinoa, uncooked or Seeds, sunflower seed kernels, toasted, with salt added?
Quinoa, uncooked has fewer calories: 368 kcal for Quinoa, uncooked vs 619 kcal for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Which has more protein, Quinoa, uncooked or Seeds, sunflower seed kernels, toasted, with salt added?
Seeds, sunflower seed kernels, toasted, with salt added has more protein: 14.1 g for Quinoa, uncooked vs 17.2 g for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Which has more fiber, Quinoa, uncooked or Seeds, sunflower seed kernels, toasted, with salt added?
Seeds, sunflower seed kernels, toasted, with salt added has more fiber: 7.0 g for Quinoa, uncooked vs 11.5 g for Seeds, sunflower seed kernels, toasted, with salt added per 100 g.
Is Quinoa, uncooked or Seeds, sunflower seed kernels, toasted, with salt added healthier?
Quinoa, uncooked 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.