Quinoa vs Sunflower Seeds: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Quinoa - calories, kcal, weight, nutrition
Sunflower Seeds - calories, kcal, weight, nutrition

Less Calories in Quinoa

At first glance, you can see that in quinoa is much less calories than in sunflower.

Quinoa has 368 kcal per 100g and sunflower 584 kcal per 100g so it is pretty easy to calculate that the difference is about 59%.

Additionally, it is also easy to notice that most of the calories in quinoa cames from carbs and in sunflower from fat.

See tables below to compare quinoa with sunflower in details.

Quinoa And Sunflower Nutrition Difference

Sunflower vs Quinoa: Vitamins and Minerals Comparison

per 100gQuinoaSunflower Seeds
Calories368 584
Carbohydrates64.16 g20 g
Fat6.07 g51.46 g
Dietary fiber7 g8.6 g
Protein14.12 g20.78 g
Calcium47 mg78 mg
Iron4.57 mg5.25 mg
Magnessium197 mg325 mg
Phosphorus457 mg660 mg
Potassium563 mg645 mg
Sodium5 mg9 mg
Zink3.1 mg5 mg
Vitaminium B1 (Thiamine)0.36 mg1.48 mg
Vitaminium B2 (riboflavin)0.318 mg0.355 mg
Vitaminium B3 (Niacin)1.52 mg8.335 mg
Vitaminium B9 (Folic acid)184 mg227 mg
Vitaminium E2.44 mg35.17 mg
Beta karoten8 mg30 mg

Less protein in quinoa

It is aslo easy to see see that in quinoa is less protein than in sunflower.

There is 20.78g per 100g of sunflower and 14.12g per 100g of quinoa so using simple math we can see that difference is about 47%.

More carbohydrates in quinoa

In quinoa is more carbohydrates than in sunflower.

There is 20g/100g of carbohydrates in sunflower and 64.16g/100g in quinoa so let me do the math for you again - difference is about 221%.

Less fat in quinoa

In quinoa is less fats than in sunflower.

The tables above show us that there is 51.46g/100g of fats in sunflower and 6.07g/100g in quinoa. In this case difference is about 748%.


  • Calories368
  • Carbohydrates64.16 g
  • Fat6.07 g
  • Dietary fiber7 g
  • Protein14.12 g
Quinoa calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 70% CARBS.
  • 15% PROTEIN
  • 15% FAT

Sunflower Seeds

  • Calories584
  • Carbohydrates20 g
  • Fat51.46 g
  • Dietary fiber8.6 g
  • Protein20.78 g
Sunflower Seeds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 13% CARBS
  • 13% PROTEIN
  • 74% FAT

Vitamins: sunflower vs quinoa

Minerals: quinoa vs sunflower

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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