Seeds, chia seeds, dried vs Quinoa, cooked
Nutrition comparison per 100 g.
Seeds, chia seeds, dried
486 kcal
Quinoa, cooked
120 kcal
Calories
486 kcal
120 kcal
Protein
16.5 g
4.4 g
Carbs
42.1 g
21.3 g
Fiber
34.4 g
2.8 g
Fat
30.7 g
1.9 g
Sodium
16 mg
7 mg
Key takeaways
- Quinoa, cooked has 75% fewer calories (120 kcal vs 486 kcal).
- Seeds, chia seeds, dried has more protein (16.5 g vs 4.4 g).
- Quinoa, cooked has fewer carbs (21.3 g vs 42.1 g).
- Seeds, chia seeds, dried has more fiber (34.4 g vs 2.8 g).
- Quinoa, cooked has less fat (1.9 g vs 30.7 g).
| Macronutrients | Seeds, chia seeds, dried | Quinoa, cooked |
|---|---|---|
| Calories | 486 kcal | 120 kcal |
| Protein | 16.5 g | 4.4 g |
| Total Fat | 30.7 g | 1.9 g |
| Total Carbohydrate | 42.1 g | 21.3 g |
| Dietary Fiber | 34.4 g | 2.8 g |
| Water | 5.8 g | 71.6 g |
| Carbohydrates | Seeds, chia seeds, dried | Quinoa, cooked |
|---|---|---|
| Total Carbohydrate | 42.1 g | 21.3 g |
| Dietary Fiber | 34.4 g | 2.8 g |
| Starch | ~ | 17.6 g |
| Fats & Fatty Acids | Seeds, chia seeds, dried | Quinoa, cooked |
|---|---|---|
| Total Fat | 30.7 g | 1.9 g |
| Saturated Fat | 3.3 g | ~ |
| Monounsaturated Fat | 2.3 g | ~ |
| Polyunsaturated Fat | 23.7 g | ~ |
| Trans Fat | 0.1 g | ~ |
| Omega-3 Fatty Acids | 17,830.0 mg | ~ |
| Omega-6 Fatty Acids | 5,835.0 mg | ~ |
| Protein & Amino Acids | Seeds, chia seeds, dried | Quinoa, cooked |
|---|---|---|
| Protein | 16.5 g | 4.4 g |
| Histidine | 531.0 mg | 127.0 mg |
| Isoleucine | 801.0 mg | 157.0 mg |
| Leucine | 1,371.0 mg | 261.0 mg |
| Lysine | 970.0 mg | 239.0 mg |
| Methionine | 588.0 mg | 96.0 mg |
| Phenylalanine | 1,016.0 mg | 185.0 mg |
| Threonine | 709.0 mg | 131.0 mg |
| Tryptophan | 436.0 mg | 52.0 mg |
| Valine | 950.0 mg | 185.0 mg |
| Alanine | 1,044.0 mg | 183.0 mg |
| Arginine | 2,143.0 mg | 340.0 mg |
| Aspartic Acid | 1,689.0 mg | 353.0 mg |
| Cystine | 407.0 mg | 63.0 mg |
| Glutamic Acid | 3,500.0 mg | 580.0 mg |
| Glycine | 943.0 mg | 216.0 mg |
| Proline | 776.0 mg | 240.0 mg |
| Serine | 1,049.0 mg | 176.0 mg |
| Tyrosine | 563.0 mg | 83.0 mg |
| Vitamins | Seeds, chia seeds, dried | Quinoa, cooked |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | 1.6 mg | 0.0 mg |
| Vitamin E | 0.5 mg | 0.6 mg |
| Thiamin (B1) | 0.6 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.1 mg |
| Niacin (B3) | 8.8 mg | 0.4 mg |
| Vitamin B6 | ~ | 0.1 mg |
| Folate (B9) | 49.0 mcg | 42.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Minerals | Seeds, chia seeds, dried | Quinoa, cooked |
|---|---|---|
| Calcium | 631.0 mg | 17.0 mg |
| Iron | 7.7 mg | 1.5 mg |
| Magnesium | 335.0 mg | 64.0 mg |
| Phosphorus | 860.0 mg | 152.0 mg |
| Potassium | 407.0 mg | 172.0 mg |
| Sodium | 16.0 mg | 7.0 mg |
| Zinc | 4.6 mg | 1.1 mg |
| Copper | 0.9 mg | 0.2 mg |
| Manganese | 2.7 mg | 0.6 mg |
| Selenium | 55.2 mcg | 2.8 mcg |
| Sterols | Seeds, chia seeds, dried | Quinoa, cooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, chia seeds, dried | Quinoa, cooked |
|---|---|---|
| Ash | 4.8 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Seeds, chia seeds, dried or Quinoa, cooked?
Quinoa, cooked has fewer calories: 486 kcal for Seeds, chia seeds, dried vs 120 kcal for Quinoa, cooked per 100 g.
Which has more protein, Seeds, chia seeds, dried or Quinoa, cooked?
Seeds, chia seeds, dried has more protein: 16.5 g for Seeds, chia seeds, dried vs 4.4 g for Quinoa, cooked per 100 g.
Which has more fiber, Seeds, chia seeds, dried or Quinoa, cooked?
Seeds, chia seeds, dried has more fiber: 34.4 g for Seeds, chia seeds, dried vs 2.8 g for Quinoa, cooked per 100 g.
Is Seeds, chia seeds, dried or Quinoa, cooked healthier?
Quinoa, cooked is lower in calories, and Seeds, chia seeds, dried is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.