Seeds, sunflower seed kernels, toasted, with salt added vs Quinoa, uncooked
Nutrition comparison per 100 g.
Seeds, sunflower seed kernels, toasted, with salt added
619 kcal
Quinoa, uncooked
368 kcal
Calories
619 kcal
368 kcal
Protein
17.2 g
14.1 g
Carbs
20.6 g
64.2 g
Fiber
11.5 g
7.0 g
Fat
56.8 g
6.1 g
Sodium
613 mg
5 mg
Key takeaways
- Quinoa, uncooked has 41% fewer calories (368 kcal vs 619 kcal).
- Seeds, sunflower seed kernels, toasted, with salt added has more protein (17.2 g vs 14.1 g).
- Seeds, sunflower seed kernels, toasted, with salt added has more carbs (20.6 g vs 64.2 g).
- Seeds, sunflower seed kernels, toasted, with salt added has more fiber (11.5 g vs 7.0 g).
- Quinoa, uncooked has more fat (6.1 g vs 56.8 g).
| Macronutrients | Seeds, sunflower seed kernels, toasted, with salt added | Quinoa, uncooked |
|---|---|---|
| Calories | 619 kcal | 368 kcal |
| Protein | 17.2 g | 14.1 g |
| Total Fat | 56.8 g | 6.1 g |
| Total Carbohydrate | 20.6 g | 64.2 g |
| Dietary Fiber | 11.5 g | 7.0 g |
| Water | 1.0 g | 13.3 g |
| Carbohydrates | Seeds, sunflower seed kernels, toasted, with salt added | Quinoa, uncooked |
|---|---|---|
| Total Carbohydrate | 20.6 g | 64.2 g |
| Dietary Fiber | 11.5 g | 7.0 g |
| Starch | ~ | 52.2 g |
| Fats & Fatty Acids | Seeds, sunflower seed kernels, toasted, with salt added | Quinoa, uncooked |
|---|---|---|
| Total Fat | 56.8 g | 6.1 g |
| Saturated Fat | 6.0 g | 0.7 g |
| Monounsaturated Fat | 10.8 g | 1.6 g |
| Polyunsaturated Fat | 37.5 g | 3.3 g |
| Omega-3 Fatty Acids | 79.0 mg | 260.0 mg |
| Omega-6 Fatty Acids | 37,390.0 mg | 2,977.0 mg |
| Protein & Amino Acids | Seeds, sunflower seed kernels, toasted, with salt added | Quinoa, uncooked |
|---|---|---|
| Protein | 17.2 g | 14.1 g |
| Histidine | 477.0 mg | 407.0 mg |
| Isoleucine | 861.0 mg | 504.0 mg |
| Leucine | 1,254.0 mg | 840.0 mg |
| Lysine | 708.0 mg | 766.0 mg |
| Methionine | 374.0 mg | 309.0 mg |
| Phenylalanine | 883.0 mg | 593.0 mg |
| Threonine | 702.0 mg | 421.0 mg |
| Tryptophan | 263.0 mg | 167.0 mg |
| Valine | 994.0 mg | 594.0 mg |
| Alanine | 844.0 mg | 588.0 mg |
| Arginine | 1,816.0 mg | 1,091.0 mg |
| Aspartic Acid | 1,848.0 mg | 1,134.0 mg |
| Cystine | 341.0 mg | 203.0 mg |
| Glutamic Acid | 4,216.0 mg | 1,865.0 mg |
| Glycine | 1,104.0 mg | 694.0 mg |
| Proline | 893.0 mg | 773.0 mg |
| Serine | 812.0 mg | 567.0 mg |
| Tyrosine | 503.0 mg | 267.0 mg |
| Vitamins | Seeds, sunflower seed kernels, toasted, with salt added | 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 | ~ | 2.4 mg |
| Vitamin K | ~ | 0.0 mcg |
| Thiamin (B1) | 0.3 mg | 0.4 mg |
| Riboflavin (B2) | 0.3 mg | 0.3 mg |
| Niacin (B3) | 4.2 mg | 1.5 mg |
| Vitamin B6 | 0.8 mg | 0.5 mg |
| Folate (B9) | 238.0 mcg | 184.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 7.1 mg | 0.8 mg |
| Choline | ~ | 70.2 mg |
| Betaine | ~ | 630.4 mg |
| Minerals | Seeds, sunflower seed kernels, toasted, with salt added | Quinoa, uncooked |
|---|---|---|
| Calcium | 57.0 mg | 47.0 mg |
| Iron | 6.8 mg | 4.6 mg |
| Magnesium | 129.0 mg | 197.0 mg |
| Phosphorus | 1,158.0 mg | 457.0 mg |
| Potassium | 491.0 mg | 563.0 mg |
| Sodium | 613.0 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 | 62.2 mcg | 8.5 mcg |
| Sterols | Seeds, sunflower seed kernels, toasted, with salt added | Quinoa, uncooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, sunflower seed kernels, toasted, with salt added | Quinoa, uncooked |
|---|---|---|
| Ash | 4.4 g | 2.4 g |
Frequently asked questions
Which has fewer calories, Seeds, sunflower seed kernels, toasted, with salt added or Quinoa, uncooked?
Quinoa, uncooked has fewer calories: 619 kcal for Seeds, sunflower seed kernels, toasted, with salt added vs 368 kcal for Quinoa, uncooked per 100 g.
Which has more protein, Seeds, sunflower seed kernels, toasted, with salt added or Quinoa, uncooked?
Seeds, sunflower seed kernels, toasted, with salt added has more protein: 17.2 g for Seeds, sunflower seed kernels, toasted, with salt added vs 14.1 g for Quinoa, uncooked per 100 g.
Which has more fiber, Seeds, sunflower seed kernels, toasted, with salt added or Quinoa, uncooked?
Seeds, sunflower seed kernels, toasted, with salt added has more fiber: 11.5 g for Seeds, sunflower seed kernels, toasted, with salt added vs 7.0 g for Quinoa, uncooked per 100 g.
Is Seeds, sunflower seed kernels, toasted, with salt added or Quinoa, uncooked healthier?
Quinoa, uncooked 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.