Seeds, sunflower seed kernels, dried vs Quinoa, uncooked
Nutrition comparison per 100 g.
Seeds, sunflower seed kernels, dried
584 kcal
Quinoa, uncooked
368 kcal
Calories
584 kcal
368 kcal
Protein
20.8 g
14.1 g
Carbs
20.0 g
64.2 g
Fiber
8.6 g
7.0 g
Sugars
2.6 g
~
Fat
51.5 g
6.1 g
Sodium
9 mg
5 mg
Key takeaways
- Quinoa, uncooked has 37% fewer calories (368 kcal vs 584 kcal).
- Seeds, sunflower seed kernels, dried has more protein (20.8 g vs 14.1 g).
- Seeds, sunflower seed kernels, dried has more carbs (20.0 g vs 64.2 g).
- Seeds, sunflower seed kernels, dried has more fiber (8.6 g vs 7.0 g).
- Quinoa, uncooked has more fat (6.1 g vs 51.5 g).
| Macronutrients | Seeds, sunflower seed kernels, dried | Quinoa, uncooked |
|---|---|---|
| Calories | 584 kcal | 368 kcal |
| Protein | 20.8 g | 14.1 g |
| Total Fat | 51.5 g | 6.1 g |
| Total Carbohydrate | 20.0 g | 64.2 g |
| Dietary Fiber | 8.6 g | 7.0 g |
| Total Sugars | 2.6 g | ~ |
| Water | 4.7 g | 13.3 g |
| Carbohydrates | Seeds, sunflower seed kernels, dried | Quinoa, uncooked |
|---|---|---|
| Total Carbohydrate | 20.0 g | 64.2 g |
| Dietary Fiber | 8.6 g | 7.0 g |
| Starch | ~ | 52.2 g |
| Total Sugars | 2.6 g | ~ |
| Fats & Fatty Acids | Seeds, sunflower seed kernels, dried | Quinoa, uncooked |
|---|---|---|
| Total Fat | 51.5 g | 6.1 g |
| Saturated Fat | 4.5 g | 0.7 g |
| Monounsaturated Fat | 18.5 g | 1.6 g |
| Polyunsaturated Fat | 23.1 g | 3.3 g |
| Omega-3 Fatty Acids | 60.0 mg | 260.0 mg |
| Omega-6 Fatty Acids | 23,050.0 mg | 2,977.0 mg |
| Protein & Amino Acids | Seeds, sunflower seed kernels, dried | Quinoa, uncooked |
|---|---|---|
| Protein | 20.8 g | 14.1 g |
| Histidine | 632.0 mg | 407.0 mg |
| Isoleucine | 1,139.0 mg | 504.0 mg |
| Leucine | 1,659.0 mg | 840.0 mg |
| Lysine | 937.0 mg | 766.0 mg |
| Methionine | 494.0 mg | 309.0 mg |
| Phenylalanine | 1,169.0 mg | 593.0 mg |
| Threonine | 928.0 mg | 421.0 mg |
| Tryptophan | 348.0 mg | 167.0 mg |
| Valine | 1,315.0 mg | 594.0 mg |
| Alanine | 1,117.0 mg | 588.0 mg |
| Arginine | 2,403.0 mg | 1,091.0 mg |
| Aspartic Acid | 2,446.0 mg | 1,134.0 mg |
| Cystine | 451.0 mg | 203.0 mg |
| Glutamic Acid | 5,579.0 mg | 1,865.0 mg |
| Glycine | 1,461.0 mg | 694.0 mg |
| Proline | 1,182.0 mg | 773.0 mg |
| Serine | 1,075.0 mg | 567.0 mg |
| Tyrosine | 666.0 mg | 267.0 mg |
| Vitamins | Seeds, sunflower seed kernels, dried | Quinoa, uncooked |
|---|---|---|
| Vitamin A (RAE) | 3.0 mcg | 1.0 mcg |
| Vitamin C | 1.4 mg | ~ |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 35.2 mg | 2.4 mg |
| Vitamin K | 0.0 mcg | 0.0 mcg |
| Thiamin (B1) | 1.5 mg | 0.4 mg |
| Riboflavin (B2) | 0.4 mg | 0.3 mg |
| Niacin (B3) | 8.3 mg | 1.5 mg |
| Vitamin B6 | 1.3 mg | 0.5 mg |
| Folate (B9) | 227.0 mcg | 184.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 1.1 mg | 0.8 mg |
| Choline | 55.1 mg | 70.2 mg |
| Betaine | 35.4 mg | 630.4 mg |
| Minerals | Seeds, sunflower seed kernels, dried | Quinoa, uncooked |
|---|---|---|
| Calcium | 78.0 mg | 47.0 mg |
| Iron | 5.3 mg | 4.6 mg |
| Magnesium | 325.0 mg | 197.0 mg |
| Phosphorus | 660.0 mg | 457.0 mg |
| Potassium | 645.0 mg | 563.0 mg |
| Sodium | 9.0 mg | 5.0 mg |
| Zinc | 5.0 mg | 3.1 mg |
| Copper | 1.8 mg | 0.6 mg |
| Manganese | 2.0 mg | 2.0 mg |
| Selenium | 53.0 mcg | 8.5 mcg |
| Sterols | Seeds, sunflower seed kernels, dried | Quinoa, uncooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | 534.0 mg | ~ |
| Other | Seeds, sunflower seed kernels, dried | Quinoa, uncooked |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 3.0 g | 2.4 g |
Frequently asked questions
Which has fewer calories, Seeds, sunflower seed kernels, dried or Quinoa, uncooked?
Quinoa, uncooked has fewer calories: 584 kcal for Seeds, sunflower seed kernels, dried vs 368 kcal for Quinoa, uncooked per 100 g.
Which has more protein, Seeds, sunflower seed kernels, dried or Quinoa, uncooked?
Seeds, sunflower seed kernels, dried has more protein: 20.8 g for Seeds, sunflower seed kernels, dried vs 14.1 g for Quinoa, uncooked per 100 g.
Which has more fiber, Seeds, sunflower seed kernels, dried or Quinoa, uncooked?
Seeds, sunflower seed kernels, dried has more fiber: 8.6 g for Seeds, sunflower seed kernels, dried vs 7.0 g for Quinoa, uncooked per 100 g.
Is Seeds, sunflower seed kernels, dried or Quinoa, uncooked healthier?
Quinoa, uncooked 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.