Seeds, sunflower seed kernels, oil roasted, without salt vs Quinoa, uncooked
Nutrition comparison per 100 g.
Seeds, sunflower seed kernels, oil roasted, without salt
592 kcal
Quinoa, uncooked
368 kcal
Calories
592 kcal
368 kcal
Protein
20.1 g
14.1 g
Carbs
22.9 g
64.2 g
Fiber
10.6 g
7.0 g
Sugars
3.1 g
~
Fat
51.3 g
6.1 g
Sodium
3 mg
5 mg
Key takeaways
- Quinoa, uncooked has 38% fewer calories (368 kcal vs 592 kcal).
- Seeds, sunflower seed kernels, oil roasted, without salt has more protein (20.1 g vs 14.1 g).
- Seeds, sunflower seed kernels, oil roasted, without salt has more carbs (22.9 g vs 64.2 g).
- Seeds, sunflower seed kernels, oil roasted, without salt has more fiber (10.6 g vs 7.0 g).
- Quinoa, uncooked has more fat (6.1 g vs 51.3 g).
| Macronutrients | Seeds, sunflower seed kernels, oil roasted, without salt | Quinoa, uncooked |
|---|---|---|
| Calories | 592 kcal | 368 kcal |
| Protein | 20.1 g | 14.1 g |
| Total Fat | 51.3 g | 6.1 g |
| Total Carbohydrate | 22.9 g | 64.2 g |
| Dietary Fiber | 10.6 g | 7.0 g |
| Total Sugars | 3.1 g | ~ |
| Water | 1.5 g | 13.3 g |
| Carbohydrates | Seeds, sunflower seed kernels, oil roasted, without salt | Quinoa, uncooked |
|---|---|---|
| Total Carbohydrate | 22.9 g | 64.2 g |
| Dietary Fiber | 10.6 g | 7.0 g |
| Starch | ~ | 52.2 g |
| Total Sugars | 3.1 g | ~ |
| Fats & Fatty Acids | Seeds, sunflower seed kernels, oil roasted, without salt | Quinoa, uncooked |
|---|---|---|
| Total Fat | 51.3 g | 6.1 g |
| Saturated Fat | 7.1 g | 0.7 g |
| Monounsaturated Fat | 8.1 g | 1.6 g |
| Polyunsaturated Fat | 34.3 g | 3.3 g |
| Trans Fat | 0.2 g | ~ |
| Omega-3 Fatty Acids | 81.0 mg | 260.0 mg |
| Omega-6 Fatty Acids | 34,208.0 mg | 2,977.0 mg |
| Protein & Amino Acids | Seeds, sunflower seed kernels, oil roasted, without salt | Quinoa, uncooked |
|---|---|---|
| Protein | 20.1 g | 14.1 g |
| Histidine | 556.0 mg | 407.0 mg |
| Isoleucine | 1,003.0 mg | 504.0 mg |
| Leucine | 1,461.0 mg | 840.0 mg |
| Lysine | 825.0 mg | 766.0 mg |
| Methionine | 435.0 mg | 309.0 mg |
| Phenylalanine | 1,029.0 mg | 593.0 mg |
| Threonine | 817.0 mg | 421.0 mg |
| Tryptophan | 306.0 mg | 167.0 mg |
| Valine | 1,158.0 mg | 594.0 mg |
| Alanine | 984.0 mg | 588.0 mg |
| Arginine | 2,116.0 mg | 1,091.0 mg |
| Aspartic Acid | 2,153.0 mg | 1,134.0 mg |
| Cystine | 397.0 mg | 203.0 mg |
| Glutamic Acid | 4,912.0 mg | 1,865.0 mg |
| Glycine | 1,286.0 mg | 694.0 mg |
| Proline | 1,040.0 mg | 773.0 mg |
| Serine | 947.0 mg | 567.0 mg |
| Tyrosine | 587.0 mg | 267.0 mg |
| Vitamins | Seeds, sunflower seed kernels, oil roasted, without salt | Quinoa, uncooked |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 1.0 mcg |
| Vitamin C | 1.1 mg | ~ |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 36.3 mg | 2.4 mg |
| Vitamin K | 3.1 mcg | 0.0 mcg |
| Thiamin (B1) | 0.3 mg | 0.4 mg |
| Riboflavin (B2) | 0.3 mg | 0.3 mg |
| Niacin (B3) | 4.1 mg | 1.5 mg |
| Vitamin B6 | 0.8 mg | 0.5 mg |
| Folate (B9) | 234.0 mcg | 184.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 6.9 mg | 0.8 mg |
| Choline | 55.1 mg | 70.2 mg |
| Betaine | ~ | 630.4 mg |
| Minerals | Seeds, sunflower seed kernels, oil roasted, without salt | Quinoa, uncooked |
|---|---|---|
| Calcium | 87.0 mg | 47.0 mg |
| Iron | 4.3 mg | 4.6 mg |
| Magnesium | 127.0 mg | 197.0 mg |
| Phosphorus | 1,139.0 mg | 457.0 mg |
| Potassium | 483.0 mg | 563.0 mg |
| Sodium | 3.0 mg | 5.0 mg |
| Zinc | 5.2 mg | 3.1 mg |
| Copper | 1.8 mg | 0.6 mg |
| Manganese | 2.1 mg | 2.0 mg |
| Selenium | 78.2 mcg | 8.5 mcg |
| Sterols | Seeds, sunflower seed kernels, oil roasted, without salt | Quinoa, uncooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, sunflower seed kernels, oil roasted, without salt | Quinoa, uncooked |
|---|---|---|
| Alcohol | 0.0 g | ~ |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 4.2 g | 2.4 g |
Frequently asked questions
Which has fewer calories, Seeds, sunflower seed kernels, oil roasted, without salt or Quinoa, uncooked?
Quinoa, uncooked has fewer calories: 592 kcal for Seeds, sunflower seed kernels, oil roasted, without salt vs 368 kcal for Quinoa, uncooked per 100 g.
Which has more protein, Seeds, sunflower seed kernels, oil roasted, without salt or Quinoa, uncooked?
Seeds, sunflower seed kernels, oil roasted, without salt has more protein: 20.1 g for Seeds, sunflower seed kernels, oil roasted, without salt vs 14.1 g for Quinoa, uncooked per 100 g.
Which has more fiber, Seeds, sunflower seed kernels, oil roasted, without salt or Quinoa, uncooked?
Seeds, sunflower seed kernels, oil roasted, without salt has more fiber: 10.6 g for Seeds, sunflower seed kernels, oil roasted, without salt vs 7.0 g for Quinoa, uncooked per 100 g.
Is Seeds, sunflower seed kernels, oil roasted, without salt or Quinoa, uncooked healthier?
Quinoa, uncooked is lower in calories, and Seeds, sunflower seed kernels, oil roasted, without salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.