Seeds, sunflower seed kernels, toasted, with salt added vs Quinoa, cooked
Nutrition comparison per 100 g.
Seeds, sunflower seed kernels, toasted, with salt added
619 kcal
Quinoa, cooked
120 kcal
Calories
619 kcal
120 kcal
Protein
17.2 g
4.4 g
Carbs
20.6 g
21.3 g
Fiber
11.5 g
2.8 g
Fat
56.8 g
1.9 g
Sodium
613 mg
7 mg
Key takeaways
- Quinoa, cooked has 81% fewer calories (120 kcal vs 619 kcal).
- Seeds, sunflower seed kernels, toasted, with salt added has more protein (17.2 g vs 4.4 g).
- Seeds, sunflower seed kernels, toasted, with salt added has fewer carbs (20.6 g vs 21.3 g).
- Seeds, sunflower seed kernels, toasted, with salt added has more fiber (11.5 g vs 2.8 g).
- Quinoa, cooked has less fat (1.9 g vs 56.8 g).
| Macronutrients | Seeds, sunflower seed kernels, toasted, with salt added | Quinoa, cooked |
|---|---|---|
| Calories | 619 kcal | 120 kcal |
| Protein | 17.2 g | 4.4 g |
| Total Fat | 56.8 g | 1.9 g |
| Total Carbohydrate | 20.6 g | 21.3 g |
| Dietary Fiber | 11.5 g | 2.8 g |
| Water | 1.0 g | 71.6 g |
| Carbohydrates | Seeds, sunflower seed kernels, toasted, with salt added | Quinoa, cooked |
|---|---|---|
| Total Carbohydrate | 20.6 g | 21.3 g |
| Dietary Fiber | 11.5 g | 2.8 g |
| Starch | ~ | 17.6 g |
| Fats & Fatty Acids | Seeds, sunflower seed kernels, toasted, with salt added | Quinoa, cooked |
|---|---|---|
| Total Fat | 56.8 g | 1.9 g |
| Saturated Fat | 6.0 g | ~ |
| Monounsaturated Fat | 10.8 g | ~ |
| Polyunsaturated Fat | 37.5 g | ~ |
| Omega-3 Fatty Acids | 79.0 mg | ~ |
| Omega-6 Fatty Acids | 37,390.0 mg | ~ |
| Protein & Amino Acids | Seeds, sunflower seed kernels, toasted, with salt added | Quinoa, cooked |
|---|---|---|
| Protein | 17.2 g | 4.4 g |
| Histidine | 477.0 mg | 127.0 mg |
| Isoleucine | 861.0 mg | 157.0 mg |
| Leucine | 1,254.0 mg | 261.0 mg |
| Lysine | 708.0 mg | 239.0 mg |
| Methionine | 374.0 mg | 96.0 mg |
| Phenylalanine | 883.0 mg | 185.0 mg |
| Threonine | 702.0 mg | 131.0 mg |
| Tryptophan | 263.0 mg | 52.0 mg |
| Valine | 994.0 mg | 185.0 mg |
| Alanine | 844.0 mg | 183.0 mg |
| Arginine | 1,816.0 mg | 340.0 mg |
| Aspartic Acid | 1,848.0 mg | 353.0 mg |
| Cystine | 341.0 mg | 63.0 mg |
| Glutamic Acid | 4,216.0 mg | 580.0 mg |
| Glycine | 1,104.0 mg | 216.0 mg |
| Proline | 893.0 mg | 240.0 mg |
| Serine | 812.0 mg | 176.0 mg |
| Tyrosine | 503.0 mg | 83.0 mg |
| Vitamins | Seeds, sunflower seed kernels, toasted, with salt added | Quinoa, cooked |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | 0.0 mcg |
| Vitamin C | 1.4 mg | 0.0 mg |
| Vitamin D | 0.0 mcg | ~ |
| Vitamin E | ~ | 0.6 mg |
| Thiamin (B1) | 0.3 mg | 0.1 mg |
| Riboflavin (B2) | 0.3 mg | 0.1 mg |
| Niacin (B3) | 4.2 mg | 0.4 mg |
| Vitamin B6 | 0.8 mg | 0.1 mg |
| Folate (B9) | 238.0 mcg | 42.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 7.1 mg | ~ |
| Minerals | Seeds, sunflower seed kernels, toasted, with salt added | Quinoa, cooked |
|---|---|---|
| Calcium | 57.0 mg | 17.0 mg |
| Iron | 6.8 mg | 1.5 mg |
| Magnesium | 129.0 mg | 64.0 mg |
| Phosphorus | 1,158.0 mg | 152.0 mg |
| Potassium | 491.0 mg | 172.0 mg |
| Sodium | 613.0 mg | 7.0 mg |
| Zinc | 5.3 mg | 1.1 mg |
| Copper | 1.8 mg | 0.2 mg |
| Manganese | 2.1 mg | 0.6 mg |
| Selenium | 62.2 mcg | 2.8 mcg |
| Sterols | Seeds, sunflower seed kernels, toasted, with salt added | Quinoa, cooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, sunflower seed kernels, toasted, with salt added | Quinoa, cooked |
|---|---|---|
| Ash | 4.4 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Seeds, sunflower seed kernels, toasted, with salt added or Quinoa, cooked?
Quinoa, cooked has fewer calories: 619 kcal for Seeds, sunflower seed kernels, toasted, with salt added vs 120 kcal for Quinoa, cooked per 100 g.
Which has more protein, Seeds, sunflower seed kernels, toasted, with salt added or Quinoa, cooked?
Seeds, sunflower seed kernels, toasted, with salt added has more protein: 17.2 g for Seeds, sunflower seed kernels, toasted, with salt added vs 4.4 g for Quinoa, cooked per 100 g.
Which has more fiber, Seeds, sunflower seed kernels, toasted, with salt added or Quinoa, cooked?
Seeds, sunflower seed kernels, toasted, with salt added has more fiber: 11.5 g for Seeds, sunflower seed kernels, toasted, with salt added vs 2.8 g for Quinoa, cooked per 100 g.
Is Seeds, sunflower seed kernels, toasted, with salt added or Quinoa, cooked healthier?
Quinoa, cooked is lower in calories, and Seeds, sunflower seed kernels, toasted, with salt added is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.