Seeds, flaxseed vs Quinoa, cooked
Nutrition comparison per 100 g.
Seeds, flaxseed
534 kcal
Quinoa, cooked
120 kcal
Calories
534 kcal
120 kcal
Protein
18.3 g
4.4 g
Carbs
28.9 g
21.3 g
Fiber
27.3 g
2.8 g
Sugars
1.6 g
~
Fat
42.2 g
1.9 g
Sodium
30 mg
7 mg
Key takeaways
- Quinoa, cooked has 77% fewer calories (120 kcal vs 534 kcal).
- Seeds, flaxseed has more protein (18.3 g vs 4.4 g).
- Quinoa, cooked has fewer carbs (21.3 g vs 28.9 g).
- Seeds, flaxseed has more fiber (27.3 g vs 2.8 g).
- Quinoa, cooked has less fat (1.9 g vs 42.2 g).
| Macronutrients | Seeds, flaxseed | Quinoa, cooked |
|---|---|---|
| Calories | 534 kcal | 120 kcal |
| Protein | 18.3 g | 4.4 g |
| Total Fat | 42.2 g | 1.9 g |
| Total Carbohydrate | 28.9 g | 21.3 g |
| Dietary Fiber | 27.3 g | 2.8 g |
| Total Sugars | 1.6 g | ~ |
| Water | 7.0 g | 71.6 g |
| Carbohydrates | Seeds, flaxseed | Quinoa, cooked |
|---|---|---|
| Total Carbohydrate | 28.9 g | 21.3 g |
| Dietary Fiber | 27.3 g | 2.8 g |
| Starch | ~ | 17.6 g |
| Total Sugars | 1.6 g | ~ |
| Fats & Fatty Acids | Seeds, flaxseed | Quinoa, cooked |
|---|---|---|
| Total Fat | 42.2 g | 1.9 g |
| Saturated Fat | 3.7 g | ~ |
| Monounsaturated Fat | 7.5 g | ~ |
| Polyunsaturated Fat | 28.7 g | ~ |
| Omega-3 Fatty Acids | 22,813.0 mg | ~ |
| Omega-6 Fatty Acids | 5,903.0 mg | ~ |
| Protein & Amino Acids | Seeds, flaxseed | Quinoa, cooked |
|---|---|---|
| Protein | 18.3 g | 4.4 g |
| Histidine | 472.0 mg | 127.0 mg |
| Isoleucine | 896.0 mg | 157.0 mg |
| Leucine | 1,235.0 mg | 261.0 mg |
| Lysine | 862.0 mg | 239.0 mg |
| Methionine | 370.0 mg | 96.0 mg |
| Phenylalanine | 957.0 mg | 185.0 mg |
| Threonine | 766.0 mg | 131.0 mg |
| Tryptophan | 297.0 mg | 52.0 mg |
| Valine | 1,072.0 mg | 185.0 mg |
| Alanine | 925.0 mg | 183.0 mg |
| Arginine | 1,925.0 mg | 340.0 mg |
| Aspartic Acid | 2,046.0 mg | 353.0 mg |
| Cystine | 340.0 mg | 63.0 mg |
| Glutamic Acid | 4,039.0 mg | 580.0 mg |
| Glycine | 1,248.0 mg | 216.0 mg |
| Proline | 806.0 mg | 240.0 mg |
| Serine | 970.0 mg | 176.0 mg |
| Tyrosine | 493.0 mg | 83.0 mg |
| Vitamins | Seeds, flaxseed | Quinoa, cooked |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 0.6 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | ~ |
| Vitamin E | 0.3 mg | 0.6 mg |
| Vitamin K | 4.3 mcg | ~ |
| Thiamin (B1) | 1.6 mg | 0.1 mg |
| Riboflavin (B2) | 0.2 mg | 0.1 mg |
| Niacin (B3) | 3.1 mg | 0.4 mg |
| Vitamin B6 | 0.5 mg | 0.1 mg |
| Folate (B9) | 87.0 mcg | 42.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 1.0 mg | ~ |
| Choline | 78.7 mg | ~ |
| Betaine | 3.1 mg | ~ |
| Minerals | Seeds, flaxseed | Quinoa, cooked |
|---|---|---|
| Calcium | 255.0 mg | 17.0 mg |
| Iron | 5.7 mg | 1.5 mg |
| Magnesium | 392.0 mg | 64.0 mg |
| Phosphorus | 642.0 mg | 152.0 mg |
| Potassium | 813.0 mg | 172.0 mg |
| Sodium | 30.0 mg | 7.0 mg |
| Zinc | 4.3 mg | 1.1 mg |
| Copper | 1.2 mg | 0.2 mg |
| Manganese | 2.5 mg | 0.6 mg |
| Selenium | 25.4 mcg | 2.8 mcg |
| Sterols | Seeds, flaxseed | Quinoa, cooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Campesterol | 45.0 mg | ~ |
| Stigmasterol | 11.0 mg | ~ |
| Beta-sitosterol | 90.0 mg | ~ |
| Other | Seeds, flaxseed | Quinoa, cooked |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 3.7 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Seeds, flaxseed or Quinoa, cooked?
Quinoa, cooked has fewer calories: 534 kcal for Seeds, flaxseed vs 120 kcal for Quinoa, cooked per 100 g.
Which has more protein, Seeds, flaxseed or Quinoa, cooked?
Seeds, flaxseed has more protein: 18.3 g for Seeds, flaxseed vs 4.4 g for Quinoa, cooked per 100 g.
Which has more fiber, Seeds, flaxseed or Quinoa, cooked?
Seeds, flaxseed has more fiber: 27.3 g for Seeds, flaxseed vs 2.8 g for Quinoa, cooked per 100 g.
Is Seeds, flaxseed or Quinoa, cooked healthier?
Quinoa, cooked 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.