Seeds, safflower seed kernels, dried vs Quinoa, cooked
Nutrition comparison per 100 g.
Seeds, safflower seed kernels, dried
517 kcal
Quinoa, cooked
120 kcal
Calories
517 kcal
120 kcal
Protein
16.2 g
4.4 g
Carbs
34.3 g
21.3 g
Fiber
~
2.8 g
Fat
38.5 g
1.9 g
Sodium
3 mg
7 mg
Key takeaways
- Quinoa, cooked has 77% fewer calories (120 kcal vs 517 kcal).
- Seeds, safflower seed kernels, dried has more protein (16.2 g vs 4.4 g).
- Quinoa, cooked has fewer carbs (21.3 g vs 34.3 g).
- Quinoa, cooked has less fat (1.9 g vs 38.5 g).
- Seeds, safflower seed kernels, dried has less sodium (3 mg vs 7 mg).
| Macronutrients | Seeds, safflower seed kernels, dried | Quinoa, cooked |
|---|---|---|
| Calories | 517 kcal | 120 kcal |
| Protein | 16.2 g | 4.4 g |
| Total Fat | 38.5 g | 1.9 g |
| Total Carbohydrate | 34.3 g | 21.3 g |
| Dietary Fiber | ~ | 2.8 g |
| Water | 5.6 g | 71.6 g |
| Carbohydrates | Seeds, safflower seed kernels, dried | Quinoa, cooked |
|---|---|---|
| Total Carbohydrate | 34.3 g | 21.3 g |
| Dietary Fiber | ~ | 2.8 g |
| Starch | ~ | 17.6 g |
| Fats & Fatty Acids | Seeds, safflower seed kernels, dried | Quinoa, cooked |
|---|---|---|
| Total Fat | 38.5 g | 1.9 g |
| Saturated Fat | 3.7 g | ~ |
| Monounsaturated Fat | 4.8 g | ~ |
| Polyunsaturated Fat | 28.2 g | ~ |
| Omega-3 Fatty Acids | 111.0 mg | ~ |
| Omega-6 Fatty Acids | 28,084.0 mg | ~ |
| Protein & Amino Acids | Seeds, safflower seed kernels, dried | Quinoa, cooked |
|---|---|---|
| Protein | 16.2 g | 4.4 g |
| Histidine | 452.0 mg | 127.0 mg |
| Isoleucine | 717.0 mg | 157.0 mg |
| Leucine | 1,154.0 mg | 261.0 mg |
| Lysine | 534.0 mg | 239.0 mg |
| Methionine | 284.0 mg | 96.0 mg |
| Phenylalanine | 806.0 mg | 185.0 mg |
| Threonine | 586.0 mg | 131.0 mg |
| Tryptophan | 183.0 mg | 52.0 mg |
| Valine | 1,025.0 mg | 185.0 mg |
| Alanine | 772.0 mg | 183.0 mg |
| Arginine | 1,749.0 mg | 340.0 mg |
| Aspartic Acid | 1,807.0 mg | 353.0 mg |
| Cystine | 311.0 mg | 63.0 mg |
| Glutamic Acid | 3,699.0 mg | 580.0 mg |
| Glycine | 1,010.0 mg | 216.0 mg |
| Proline | 726.0 mg | 240.0 mg |
| Serine | 812.0 mg | 176.0 mg |
| Tyrosine | 531.0 mg | 83.0 mg |
| Vitamins | Seeds, safflower seed kernels, dried | Quinoa, cooked |
|---|---|---|
| Vitamin A (RAE) | 3.0 mcg | 0.0 mcg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | ~ |
| Vitamin E | ~ | 0.6 mg |
| Thiamin (B1) | 1.2 mg | 0.1 mg |
| Riboflavin (B2) | 0.4 mg | 0.1 mg |
| Niacin (B3) | 2.3 mg | 0.4 mg |
| Vitamin B6 | 1.2 mg | 0.1 mg |
| Folate (B9) | 160.0 mcg | 42.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 4.0 mg | ~ |
| Minerals | Seeds, safflower seed kernels, dried | Quinoa, cooked |
|---|---|---|
| Calcium | 78.0 mg | 17.0 mg |
| Iron | 4.9 mg | 1.5 mg |
| Magnesium | 353.0 mg | 64.0 mg |
| Phosphorus | 644.0 mg | 152.0 mg |
| Potassium | 687.0 mg | 172.0 mg |
| Sodium | 3.0 mg | 7.0 mg |
| Zinc | 5.1 mg | 1.1 mg |
| Copper | 1.7 mg | 0.2 mg |
| Manganese | 2.0 mg | 0.6 mg |
| Selenium | ~ | 2.8 mcg |
| Sterols | Seeds, safflower seed kernels, dried | Quinoa, cooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, safflower seed kernels, dried | Quinoa, cooked |
|---|---|---|
| Ash | 5.5 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Seeds, safflower seed kernels, dried or Quinoa, cooked?
Quinoa, cooked has fewer calories: 517 kcal for Seeds, safflower seed kernels, dried vs 120 kcal for Quinoa, cooked per 100 g.
Which has more protein, Seeds, safflower seed kernels, dried or Quinoa, cooked?
Seeds, safflower seed kernels, dried has more protein: 16.2 g for Seeds, safflower seed kernels, dried vs 4.4 g for Quinoa, cooked per 100 g.
Is Seeds, safflower seed kernels, dried or Quinoa, cooked healthier?
Quinoa, cooked is lower in calories, and Seeds, safflower seed kernels, dried is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.