Quinoa vs Sunflower Seeds: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
Fact 1: There is 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.
Fact 2: Quinoa And Sunflower Nutrition Difference
Sunflower vs Quinoa: Vitamins and Minerals Comparison
|per 100g||Quinoa||Sunflower Seeds|
|Carbohydrates||64.16 g||20 g|
|Fat||6.07 g||51.46 g|
|Dietary fiber||7 g||8.6 g|
|Protein||14.12 g||20.78 g|
|Calcium||47 mg||78 mg|
|Iron||4.57 mg||5.25 mg|
|Magnessium||197 mg||325 mg|
|Phosphorus||457 mg||660 mg|
|Potassium||563 mg||645 mg|
|Sodium||5 mg||9 mg|
|Zink||3.1 mg||5 mg|
|Vitaminium B1 (Thiamine)||0.36 mg||1.48 mg|
|Vitaminium B2 (riboflavin)||0.318 mg||0.355 mg|
|Vitaminium B3 (Niacin)||1.52 mg||8.335 mg|
|Vitaminium B9 (Folic acid)||184 mg||227 mg|
|Vitaminium E||2.44 mg||35.17 mg|
|Beta karoten||8 mg||30 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%.
- Carbohydrates64.16 g
- Fat6.07 g
- Dietary fiber7 g
- Protein14.12 g
100g | ounce | handfull | tablespoon | cup | half cup
- 70% CARBS.
- 15% PROTEIN
- 15% FAT
Vitamins: sunflower vs quinoa
- Vitaminium B1 (Thiamine): sunflower 311% more than quinoa
- Vitaminium B2 (riboflavin): sunflower 12% more than quinoa
- Vitaminium B3 (Niacin): sunflower 448% more than quinoa
- Vitaminium B9 (Folic acid): sunflower 23% more than quinoa
- Vitaminium E: sunflower 1341% more than quinoa
- Beta karoten: sunflower 275% more than quinoa
Minerals: quinoa vs sunflower
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