Seeds, sunflower seed kernels, dry roasted, without salt vs Quinoa, uncooked
Nutrition comparison per 100 g.
Seeds, sunflower seed kernels, dry roasted, without salt
582 kcal
Quinoa, uncooked
368 kcal
Calories
582 kcal
368 kcal
Protein
19.3 g
14.1 g
Carbs
24.1 g
64.2 g
Fiber
11.1 g
7.0 g
Sugars
2.7 g
~
Fat
49.8 g
6.1 g
Sodium
3 mg
5 mg
Key takeaways
- Quinoa, uncooked has 37% fewer calories (368 kcal vs 582 kcal).
- Seeds, sunflower seed kernels, dry roasted, without salt has more protein (19.3 g vs 14.1 g).
- Seeds, sunflower seed kernels, dry roasted, without salt has more carbs (24.1 g vs 64.2 g).
- Seeds, sunflower seed kernels, dry roasted, without salt has more fiber (11.1 g vs 7.0 g).
- Quinoa, uncooked has more fat (6.1 g vs 49.8 g).
| Macronutrients | Seeds, sunflower seed kernels, dry roasted, without salt | Quinoa, uncooked |
|---|---|---|
| Calories | 582 kcal | 368 kcal |
| Protein | 19.3 g | 14.1 g |
| Total Fat | 49.8 g | 6.1 g |
| Total Carbohydrate | 24.1 g | 64.2 g |
| Dietary Fiber | 11.1 g | 7.0 g |
| Total Sugars | 2.7 g | ~ |
| Water | 1.2 g | 13.3 g |
| Carbohydrates | Seeds, sunflower seed kernels, dry roasted, without salt | Quinoa, uncooked |
|---|---|---|
| Total Carbohydrate | 24.1 g | 64.2 g |
| Dietary Fiber | 11.1 g | 7.0 g |
| Starch | ~ | 52.2 g |
| Total Sugars | 2.7 g | ~ |
| Fats & Fatty Acids | Seeds, sunflower seed kernels, dry roasted, without salt | Quinoa, uncooked |
|---|---|---|
| Total Fat | 49.8 g | 6.1 g |
| Saturated Fat | 5.2 g | 0.7 g |
| Monounsaturated Fat | 9.5 g | 1.6 g |
| Polyunsaturated Fat | 32.9 g | 3.3 g |
| Omega-3 Fatty Acids | 69.0 mg | 260.0 mg |
| Omega-6 Fatty Acids | 32,782.0 mg | 2,977.0 mg |
| Protein & Amino Acids | Seeds, sunflower seed kernels, dry roasted, without salt | Quinoa, uncooked |
|---|---|---|
| Protein | 19.3 g | 14.1 g |
| Histidine | 536.0 mg | 407.0 mg |
| Isoleucine | 967.0 mg | 504.0 mg |
| Leucine | 1,408.0 mg | 840.0 mg |
| Lysine | 795.0 mg | 766.0 mg |
| Methionine | 420.0 mg | 309.0 mg |
| Phenylalanine | 992.0 mg | 593.0 mg |
| Threonine | 788.0 mg | 421.0 mg |
| Tryptophan | 295.0 mg | 167.0 mg |
| Valine | 1,116.0 mg | 594.0 mg |
| Alanine | 948.0 mg | 588.0 mg |
| Arginine | 2,039.0 mg | 1,091.0 mg |
| Aspartic Acid | 2,076.0 mg | 1,134.0 mg |
| Cystine | 383.0 mg | 203.0 mg |
| Glutamic Acid | 4,735.0 mg | 1,865.0 mg |
| Glycine | 1,240.0 mg | 694.0 mg |
| Proline | 1,003.0 mg | 773.0 mg |
| Serine | 912.0 mg | 567.0 mg |
| Tyrosine | 565.0 mg | 267.0 mg |
| Vitamins | Seeds, sunflower seed kernels, dry roasted, without salt | Quinoa, uncooked |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 1.0 mcg |
| Vitamin C | 1.4 mg | ~ |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 26.1 mg | 2.4 mg |
| Vitamin K | 2.7 mcg | 0.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.4 mg |
| Riboflavin (B2) | 0.2 mg | 0.3 mg |
| Niacin (B3) | 7.0 mg | 1.5 mg |
| Vitamin B6 | 0.8 mg | 0.5 mg |
| Folate (B9) | 237.0 mcg | 184.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 7.0 mg | 0.8 mg |
| Choline | 55.1 mg | 70.2 mg |
| Betaine | ~ | 630.4 mg |
| Minerals | Seeds, sunflower seed kernels, dry roasted, without salt | Quinoa, uncooked |
|---|---|---|
| Calcium | 70.0 mg | 47.0 mg |
| Iron | 3.8 mg | 4.6 mg |
| Magnesium | 129.0 mg | 197.0 mg |
| Phosphorus | 1,155.0 mg | 457.0 mg |
| Potassium | 850.0 mg | 563.0 mg |
| Sodium | 3.0 mg | 5.0 mg |
| Zinc | 5.3 mg | 3.1 mg |
| Copper | 1.8 mg | 0.6 mg |
| Manganese | 2.1 mg | 2.0 mg |
| Selenium | 79.3 mcg | 8.5 mcg |
| Sterols | Seeds, sunflower seed kernels, dry roasted, without salt | Quinoa, uncooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, sunflower seed kernels, dry roasted, without salt | Quinoa, uncooked |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 5.6 g | 2.4 g |
Frequently asked questions
Which has fewer calories, Seeds, sunflower seed kernels, dry roasted, without salt or Quinoa, uncooked?
Quinoa, uncooked has fewer calories: 582 kcal for Seeds, sunflower seed kernels, dry roasted, without salt vs 368 kcal for Quinoa, uncooked per 100 g.
Which has more protein, Seeds, sunflower seed kernels, dry roasted, without salt or Quinoa, uncooked?
Seeds, sunflower seed kernels, dry roasted, without salt has more protein: 19.3 g for Seeds, sunflower seed kernels, dry roasted, without salt vs 14.1 g for Quinoa, uncooked per 100 g.
Which has more fiber, Seeds, sunflower seed kernels, dry roasted, without salt or Quinoa, uncooked?
Seeds, sunflower seed kernels, dry roasted, without salt has more fiber: 11.1 g for Seeds, sunflower seed kernels, dry roasted, without salt vs 7.0 g for Quinoa, uncooked per 100 g.
Is Seeds, sunflower seed kernels, dry roasted, without salt or Quinoa, uncooked healthier?
Quinoa, uncooked is lower in calories, and Seeds, sunflower seed kernels, dry roasted, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.