Seeds, safflower seed kernels, dried vs Quinoa, uncooked
Nutrition comparison per 100 g.
Seeds, safflower seed kernels, dried
517 kcal
Quinoa, uncooked
368 kcal
Calories
517 kcal
368 kcal
Protein
16.2 g
14.1 g
Carbs
34.3 g
64.2 g
Fiber
~
7.0 g
Fat
38.5 g
6.1 g
Sodium
3 mg
5 mg
Key takeaways
- Quinoa, uncooked has 29% fewer calories (368 kcal vs 517 kcal).
- Seeds, safflower seed kernels, dried has more protein (16.2 g vs 14.1 g).
- Seeds, safflower seed kernels, dried has more carbs (34.3 g vs 64.2 g).
- Quinoa, uncooked has more fat (6.1 g vs 38.5 g).
- Seeds, safflower seed kernels, dried has more sodium (3 mg vs 5 mg).
| Macronutrients | Seeds, safflower seed kernels, dried | Quinoa, uncooked |
|---|---|---|
| Calories | 517 kcal | 368 kcal |
| Protein | 16.2 g | 14.1 g |
| Total Fat | 38.5 g | 6.1 g |
| Total Carbohydrate | 34.3 g | 64.2 g |
| Dietary Fiber | ~ | 7.0 g |
| Water | 5.6 g | 13.3 g |
| Carbohydrates | Seeds, safflower seed kernels, dried | Quinoa, uncooked |
|---|---|---|
| Total Carbohydrate | 34.3 g | 64.2 g |
| Dietary Fiber | ~ | 7.0 g |
| Starch | ~ | 52.2 g |
| Fats & Fatty Acids | Seeds, safflower seed kernels, dried | Quinoa, uncooked |
|---|---|---|
| Total Fat | 38.5 g | 6.1 g |
| Saturated Fat | 3.7 g | 0.7 g |
| Monounsaturated Fat | 4.8 g | 1.6 g |
| Polyunsaturated Fat | 28.2 g | 3.3 g |
| Omega-3 Fatty Acids | 111.0 mg | 260.0 mg |
| Omega-6 Fatty Acids | 28,084.0 mg | 2,977.0 mg |
| Protein & Amino Acids | Seeds, safflower seed kernels, dried | Quinoa, uncooked |
|---|---|---|
| Protein | 16.2 g | 14.1 g |
| Histidine | 452.0 mg | 407.0 mg |
| Isoleucine | 717.0 mg | 504.0 mg |
| Leucine | 1,154.0 mg | 840.0 mg |
| Lysine | 534.0 mg | 766.0 mg |
| Methionine | 284.0 mg | 309.0 mg |
| Phenylalanine | 806.0 mg | 593.0 mg |
| Threonine | 586.0 mg | 421.0 mg |
| Tryptophan | 183.0 mg | 167.0 mg |
| Valine | 1,025.0 mg | 594.0 mg |
| Alanine | 772.0 mg | 588.0 mg |
| Arginine | 1,749.0 mg | 1,091.0 mg |
| Aspartic Acid | 1,807.0 mg | 1,134.0 mg |
| Cystine | 311.0 mg | 203.0 mg |
| Glutamic Acid | 3,699.0 mg | 1,865.0 mg |
| Glycine | 1,010.0 mg | 694.0 mg |
| Proline | 726.0 mg | 773.0 mg |
| Serine | 812.0 mg | 567.0 mg |
| Tyrosine | 531.0 mg | 267.0 mg |
| Vitamins | Seeds, safflower seed kernels, dried | Quinoa, uncooked |
|---|---|---|
| Vitamin A (RAE) | 3.0 mcg | 1.0 mcg |
| Vitamin C | 0.0 mg | ~ |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.4 mg |
| Vitamin K | ~ | 0.0 mcg |
| Thiamin (B1) | 1.2 mg | 0.4 mg |
| Riboflavin (B2) | 0.4 mg | 0.3 mg |
| Niacin (B3) | 2.3 mg | 1.5 mg |
| Vitamin B6 | 1.2 mg | 0.5 mg |
| Folate (B9) | 160.0 mcg | 184.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 4.0 mg | 0.8 mg |
| Choline | ~ | 70.2 mg |
| Betaine | ~ | 630.4 mg |
| Minerals | Seeds, safflower seed kernels, dried | Quinoa, uncooked |
|---|---|---|
| Calcium | 78.0 mg | 47.0 mg |
| Iron | 4.9 mg | 4.6 mg |
| Magnesium | 353.0 mg | 197.0 mg |
| Phosphorus | 644.0 mg | 457.0 mg |
| Potassium | 687.0 mg | 563.0 mg |
| Sodium | 3.0 mg | 5.0 mg |
| Zinc | 5.1 mg | 3.1 mg |
| Copper | 1.7 mg | 0.6 mg |
| Manganese | 2.0 mg | 2.0 mg |
| Selenium | ~ | 8.5 mcg |
| Sterols | Seeds, safflower seed kernels, dried | Quinoa, uncooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, safflower seed kernels, dried | Quinoa, uncooked |
|---|---|---|
| Ash | 5.5 g | 2.4 g |
Frequently asked questions
Which has fewer calories, Seeds, safflower seed kernels, dried or Quinoa, uncooked?
Quinoa, uncooked has fewer calories: 517 kcal for Seeds, safflower seed kernels, dried vs 368 kcal for Quinoa, uncooked per 100 g.
Which has more protein, Seeds, safflower seed kernels, dried or Quinoa, uncooked?
Seeds, safflower seed kernels, dried has more protein: 16.2 g for Seeds, safflower seed kernels, dried vs 14.1 g for Quinoa, uncooked per 100 g.
Is Seeds, safflower seed kernels, dried or Quinoa, uncooked healthier?
Quinoa, uncooked 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.