Seeds, sunflower seed, kernel, raw vs Quinoa, cooked
Nutrition comparison per 100 g.
Seeds, sunflower seed, kernel, raw
609 kcal
Quinoa, cooked
120 kcal
Calories
609 kcal
120 kcal
Protein
18.9 g
4.4 g
Carbs
24.5 g
21.3 g
Fiber
7.2 g
2.8 g
Fat
48.4 g
1.9 g
Sodium
0 mg
7 mg
Key takeaways
- Quinoa, cooked has 80% fewer calories (120 kcal vs 609 kcal).
- Seeds, sunflower seed, kernel, raw has more protein (18.9 g vs 4.4 g).
- Quinoa, cooked has fewer carbs (21.3 g vs 24.5 g).
- Seeds, sunflower seed, kernel, raw has more fiber (7.2 g vs 2.8 g).
- Quinoa, cooked has less fat (1.9 g vs 48.4 g).
| Macronutrients | Seeds, sunflower seed, kernel, raw | Quinoa, cooked |
|---|---|---|
| Calories | 609 kcal | 120 kcal |
| Protein | 18.9 g | 4.4 g |
| Total Fat | 48.4 g | 1.9 g |
| Total Carbohydrate | 24.5 g | 21.3 g |
| Dietary Fiber | 7.2 g | 2.8 g |
| Water | 4.9 g | 71.6 g |
| Carbohydrates | Seeds, sunflower seed, kernel, raw | Quinoa, cooked |
|---|---|---|
| Total Carbohydrate | 24.5 g | 21.3 g |
| Dietary Fiber | 7.2 g | 2.8 g |
| Starch | ~ | 17.6 g |
| Fats & Fatty Acids | Seeds, sunflower seed, kernel, raw | Quinoa, cooked |
|---|---|---|
| Total Fat | 48.4 g | 1.9 g |
| Protein & Amino Acids | Seeds, sunflower seed, kernel, raw | Quinoa, cooked |
|---|---|---|
| Protein | 18.9 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, sunflower seed, kernel, 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, sunflower seed, kernel, raw | Quinoa, cooked |
|---|---|---|
| Calcium | 115.6 mg | 17.0 mg |
| Iron | 4.4 mg | 1.5 mg |
| Magnesium | 301.9 mg | 64.0 mg |
| Phosphorus | 732.0 mg | 152.0 mg |
| Potassium | 656.8 mg | 172.0 mg |
| Sodium | 0.0 mg | 7.0 mg |
| Zinc | 5.6 mg | 1.1 mg |
| Copper | 1.9 mg | 0.2 mg |
| Manganese | 2.6 mg | 0.6 mg |
| Selenium | 17.8 mcg | 2.8 mcg |
| Sterols | Seeds, sunflower seed, kernel, raw | Quinoa, cooked |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Seeds, sunflower seed, kernel, raw | Quinoa, cooked |
|---|---|---|
| Ash | 3.3 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Seeds, sunflower seed, kernel, raw or Quinoa, cooked?
Quinoa, cooked has fewer calories: 609 kcal for Seeds, sunflower seed, kernel, raw vs 120 kcal for Quinoa, cooked per 100 g.
Which has more protein, Seeds, sunflower seed, kernel, raw or Quinoa, cooked?
Seeds, sunflower seed, kernel, raw has more protein: 18.9 g for Seeds, sunflower seed, kernel, raw vs 4.4 g for Quinoa, cooked per 100 g.
Which has more fiber, Seeds, sunflower seed, kernel, raw or Quinoa, cooked?
Seeds, sunflower seed, kernel, raw has more fiber: 7.2 g for Seeds, sunflower seed, kernel, raw vs 2.8 g for Quinoa, cooked per 100 g.
Is Seeds, sunflower seed, kernel, raw or Quinoa, cooked healthier?
Quinoa, cooked is lower in calories, and Seeds, sunflower seed, kernel, raw is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.