Seeds, sunflower seed kernels, dried vs Quinoa, cooked
Nutrition comparison per 100 g.
Seeds, sunflower seed kernels, dried
584 kcal
Quinoa, cooked
120 kcal
Calories
584 kcal
120 kcal
Protein
20.8 g
4.4 g
Carbs
20.0 g
21.3 g
Fiber
8.6 g
2.8 g
Sugars
2.6 g
~
Fat
51.5 g
1.9 g
Sodium
9 mg
7 mg
Key takeaways
- Quinoa, cooked has 79% fewer calories (120 kcal vs 584 kcal).
- Seeds, sunflower seed kernels, dried has more protein (20.8 g vs 4.4 g).
- Seeds, sunflower seed kernels, dried has fewer carbs (20.0 g vs 21.3 g).
- Seeds, sunflower seed kernels, dried has more fiber (8.6 g vs 2.8 g).
- Quinoa, cooked has less fat (1.9 g vs 51.5 g).
| Macronutrients | Seeds, sunflower seed kernels, dried | Quinoa, cooked |
|---|---|---|
| Calories | 584 kcal | 120 kcal |
| Protein | 20.8 g | 4.4 g |
| Total Fat | 51.5 g | 1.9 g |
| Total Carbohydrate | 20.0 g | 21.3 g |
| Dietary Fiber | 8.6 g | 2.8 g |
| Total Sugars | 2.6 g | ~ |
| Water | 4.7 g | 71.6 g |
| Carbohydrates | Seeds, sunflower seed kernels, dried | Quinoa, cooked |
|---|---|---|
| Total Carbohydrate | 20.0 g | 21.3 g |
| Dietary Fiber | 8.6 g | 2.8 g |
| Starch | ~ | 17.6 g |
| Total Sugars | 2.6 g | ~ |
| Fats & Fatty Acids | Seeds, sunflower seed kernels, dried | Quinoa, cooked |
|---|---|---|
| Total Fat | 51.5 g | 1.9 g |
| Saturated Fat | 4.5 g | ~ |
| Monounsaturated Fat | 18.5 g | ~ |
| Polyunsaturated Fat | 23.1 g | ~ |
| Omega-3 Fatty Acids | 60.0 mg | ~ |
| Omega-6 Fatty Acids | 23,050.0 mg | ~ |
| Protein & Amino Acids | Seeds, sunflower seed kernels, dried | Quinoa, cooked |
|---|---|---|
| Protein | 20.8 g | 4.4 g |
| Histidine | 632.0 mg | 127.0 mg |
| Isoleucine | 1,139.0 mg | 157.0 mg |
| Leucine | 1,659.0 mg | 261.0 mg |
| Lysine | 937.0 mg | 239.0 mg |
| Methionine | 494.0 mg | 96.0 mg |
| Phenylalanine | 1,169.0 mg | 185.0 mg |
| Threonine | 928.0 mg | 131.0 mg |
| Tryptophan | 348.0 mg | 52.0 mg |
| Valine | 1,315.0 mg | 185.0 mg |
| Alanine | 1,117.0 mg | 183.0 mg |
| Arginine | 2,403.0 mg | 340.0 mg |
| Aspartic Acid | 2,446.0 mg | 353.0 mg |
| Cystine | 451.0 mg | 63.0 mg |
| Glutamic Acid | 5,579.0 mg | 580.0 mg |
| Glycine | 1,461.0 mg | 216.0 mg |
| Proline | 1,182.0 mg | 240.0 mg |
| Serine | 1,075.0 mg | 176.0 mg |
| Tyrosine | 666.0 mg | 83.0 mg |
| Vitamins | Seeds, sunflower seed kernels, dried | Quinoa, cooked |
|---|---|---|
| Vitamin A (RAE) | 3.0 mcg | 0.0 mcg |
| Vitamin C | 1.4 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | ~ |
| Vitamin E | 35.2 mg | 0.6 mg |
| Vitamin K | 0.0 mcg | ~ |
| Thiamin (B1) | 1.5 mg | 0.1 mg |
| Riboflavin (B2) | 0.4 mg | 0.1 mg |
| Niacin (B3) | 8.3 mg | 0.4 mg |
| Vitamin B6 | 1.3 mg | 0.1 mg |
| Folate (B9) | 227.0 mcg | 42.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 1.1 mg | ~ |
| Choline | 55.1 mg | ~ |
| Betaine | 35.4 mg | ~ |
| Minerals | Seeds, sunflower seed kernels, dried | Quinoa, cooked |
|---|---|---|
| Calcium | 78.0 mg | 17.0 mg |
| Iron | 5.3 mg | 1.5 mg |
| Magnesium | 325.0 mg | 64.0 mg |
| Phosphorus | 660.0 mg | 152.0 mg |
| Potassium | 645.0 mg | 172.0 mg |
| Sodium | 9.0 mg | 7.0 mg |
| Zinc | 5.0 mg | 1.1 mg |
| Copper | 1.8 mg | 0.2 mg |
| Manganese | 2.0 mg | 0.6 mg |
| Selenium | 53.0 mcg | 2.8 mcg |
| Sterols | Seeds, sunflower seed kernels, dried | Quinoa, cooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 534.0 mg | ~ |
| Other | Seeds, sunflower seed kernels, dried | Quinoa, cooked |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 3.0 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Seeds, sunflower seed kernels, dried or Quinoa, cooked?
Quinoa, cooked has fewer calories: 584 kcal for Seeds, sunflower seed kernels, dried vs 120 kcal for Quinoa, cooked per 100 g.
Which has more protein, Seeds, sunflower seed kernels, dried or Quinoa, cooked?
Seeds, sunflower seed kernels, dried has more protein: 20.8 g for Seeds, sunflower seed kernels, dried vs 4.4 g for Quinoa, cooked per 100 g.
Which has more fiber, Seeds, sunflower seed kernels, dried or Quinoa, cooked?
Seeds, sunflower seed kernels, dried has more fiber: 8.6 g for Seeds, sunflower seed kernels, dried vs 2.8 g for Quinoa, cooked per 100 g.
Is Seeds, sunflower seed kernels, dried or Quinoa, cooked healthier?
Quinoa, cooked is lower in calories, and Seeds, sunflower seed kernels, dried is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.