Seeds, pumpkin seeds (pepitas), raw vs Quinoa, cooked
Nutrition comparison per 100 g.
Seeds, pumpkin seeds (pepitas), raw
554 kcal
Quinoa, cooked
120 kcal
Calories
554 kcal
120 kcal
Protein
29.9 g
4.4 g
Carbs
18.7 g
21.3 g
Fiber
5.1 g
2.8 g
Fat
40.0 g
1.9 g
Sodium
0 mg
7 mg
Key takeaways
- Quinoa, cooked has 78% fewer calories (120 kcal vs 554 kcal).
- Seeds, pumpkin seeds (pepitas), raw has more protein (29.9 g vs 4.4 g).
- Seeds, pumpkin seeds (pepitas), raw has fewer carbs (18.7 g vs 21.3 g).
- Seeds, pumpkin seeds (pepitas), raw has more fiber (5.1 g vs 2.8 g).
- Quinoa, cooked has less fat (1.9 g vs 40.0 g).
| Macronutrients | Seeds, pumpkin seeds (pepitas), raw | Quinoa, cooked |
|---|---|---|
| Calories | 554 kcal | 120 kcal |
| Protein | 29.9 g | 4.4 g |
| Total Fat | 40.0 g | 1.9 g |
| Total Carbohydrate | 18.7 g | 21.3 g |
| Dietary Fiber | 5.1 g | 2.8 g |
| Water | 6.6 g | 71.6 g |
| Carbohydrates | Seeds, pumpkin seeds (pepitas), raw | Quinoa, cooked |
|---|---|---|
| Total Carbohydrate | 18.7 g | 21.3 g |
| Dietary Fiber | 5.1 g | 2.8 g |
| Starch | ~ | 17.6 g |
| Fats & Fatty Acids | Seeds, pumpkin seeds (pepitas), raw | Quinoa, cooked |
|---|---|---|
| Total Fat | 40.0 g | 1.9 g |
| Protein & Amino Acids | Seeds, pumpkin seeds (pepitas), raw | Quinoa, cooked |
|---|---|---|
| Protein | 29.9 g | 4.4 g |
| Histidine | ~ | 127.0 mg |
| Isoleucine | ~ | 157.0 mg |
| Leucine | ~ | 261.0 mg |
| Lysine | ~ | 239.0 mg |
| Methionine | ~ | 96.0 mg |
| Phenylalanine | ~ | 185.0 mg |
| Threonine | ~ | 131.0 mg |
| Tryptophan | ~ | 52.0 mg |
| Valine | ~ | 185.0 mg |
| Alanine | ~ | 183.0 mg |
| Arginine | ~ | 340.0 mg |
| Aspartic Acid | ~ | 353.0 mg |
| Cystine | ~ | 63.0 mg |
| Glutamic Acid | ~ | 580.0 mg |
| Glycine | ~ | 216.0 mg |
| Proline | ~ | 240.0 mg |
| Serine | ~ | 176.0 mg |
| Tyrosine | ~ | 83.0 mg |
| Vitamins | Seeds, pumpkin seeds (pepitas), raw | Quinoa, cooked |
|---|---|---|
| Vitamin A (RAE) | ~ | 0.0 mcg |
| Vitamin C | ~ | 0.0 mg |
| Vitamin E | ~ | 0.6 mg |
| Thiamin (B1) | ~ | 0.1 mg |
| Riboflavin (B2) | ~ | 0.1 mg |
| Niacin (B3) | ~ | 0.4 mg |
| Vitamin B6 | ~ | 0.1 mg |
| Folate (B9) | ~ | 42.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Minerals | Seeds, pumpkin seeds (pepitas), raw | Quinoa, cooked |
|---|---|---|
| Calcium | 37.4 mg | 17.0 mg |
| Iron | 8.4 mg | 1.5 mg |
| Magnesium | 499.7 mg | 64.0 mg |
| Phosphorus | 1,150.0 mg | 152.0 mg |
| Potassium | 691.2 mg | 172.0 mg |
| Sodium | 0.0 mg | 7.0 mg |
| Zinc | 6.3 mg | 1.1 mg |
| Copper | 1.2 mg | 0.2 mg |
| Manganese | 4.1 mg | 0.6 mg |
| Selenium | 20.5 mcg | 2.8 mcg |
| Sterols | Seeds, pumpkin seeds (pepitas), raw | Quinoa, cooked |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Seeds, pumpkin seeds (pepitas), raw | Quinoa, cooked |
|---|---|---|
| Ash | 4.8 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Seeds, pumpkin seeds (pepitas), raw or Quinoa, cooked?
Quinoa, cooked has fewer calories: 554 kcal for Seeds, pumpkin seeds (pepitas), raw vs 120 kcal for Quinoa, cooked per 100 g.
Which has more protein, Seeds, pumpkin seeds (pepitas), raw or Quinoa, cooked?
Seeds, pumpkin seeds (pepitas), raw has more protein: 29.9 g for Seeds, pumpkin seeds (pepitas), raw vs 4.4 g for Quinoa, cooked per 100 g.
Which has more fiber, Seeds, pumpkin seeds (pepitas), raw or Quinoa, cooked?
Seeds, pumpkin seeds (pepitas), raw has more fiber: 5.1 g for Seeds, pumpkin seeds (pepitas), raw vs 2.8 g for Quinoa, cooked per 100 g.
Is Seeds, pumpkin seeds (pepitas), raw or Quinoa, cooked healthier?
Quinoa, cooked is lower in calories, and Seeds, pumpkin seeds (pepitas), raw is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.