Seeds, sunflower seed kernels, toasted, without salt vs Quinoa, cooked
Nutrition comparison per 100 g.
Seeds, sunflower seed kernels, toasted, without salt
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
3 mg
7 mg
Key takeaways
- Quinoa, cooked has 81% fewer calories (120 kcal vs 619 kcal).
- Seeds, sunflower seed kernels, toasted, without salt has more protein (17.2 g vs 4.4 g).
- Seeds, sunflower seed kernels, toasted, without salt has fewer carbs (20.6 g vs 21.3 g).
- Seeds, sunflower seed kernels, toasted, without salt 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, without salt | 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, without salt | 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, without salt | 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, without salt | 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, without salt | 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, without salt | 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 | 3.0 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 | ~ | 2.8 mcg |
| Sterols | Seeds, sunflower seed kernels, toasted, without salt | Quinoa, cooked |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Seeds, sunflower seed kernels, toasted, without salt | Quinoa, cooked |
|---|---|---|
| Ash | 4.4 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Seeds, sunflower seed kernels, toasted, without salt or Quinoa, cooked?
Quinoa, cooked has fewer calories: 619 kcal for Seeds, sunflower seed kernels, toasted, without salt vs 120 kcal for Quinoa, cooked per 100 g.
Which has more protein, Seeds, sunflower seed kernels, toasted, without salt or Quinoa, cooked?
Seeds, sunflower seed kernels, toasted, without salt has more protein: 17.2 g for Seeds, sunflower seed kernels, toasted, without salt vs 4.4 g for Quinoa, cooked per 100 g.
Which has more fiber, Seeds, sunflower seed kernels, toasted, without salt or Quinoa, cooked?
Seeds, sunflower seed kernels, toasted, without salt has more fiber: 11.5 g for Seeds, sunflower seed kernels, toasted, without salt vs 2.8 g for Quinoa, cooked per 100 g.
Is Seeds, sunflower seed kernels, toasted, without salt or Quinoa, cooked healthier?
Quinoa, cooked is lower in calories, and Seeds, sunflower seed kernels, toasted, without salt is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.