Quinoa vs. Sunflower Seeds

Nutrition comparison of Cooked Quinoa and Sunflower Seeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked quinoa versus sunflower seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in quinoa and sunflower seeds:

  • Both quinoa and sunflower seeds are high in calories and dietary fiber.
  • For omega-3 fatty acids, quinoa has more dha than sunflower seed.
  • Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Sunflower seed is a great source of calcium.
  • Sunflower seed is an excellent source of iron, potassium and protein.
Detailed nutritional comparison of quinoa and sunflower seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Quinoa src
Image of Sunflower Seeds src

Calories and Carbs

calories

Both quinoa and sunflower seeds are high in calories. Sunflower seed has 416% more calories than quinoa - quinoa has 120 calories per 100 grams and sunflower seed has 619 calories.

Quinoa Sunflower Seeds
Protein 15% 10%
Carbohydrates 71% 12%
Fat 14% 77%
Alcohol ~ ~

carbohydrates

Quinoa and sunflower seeds contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and sunflower seed has 20.6g of carbohydrates.

dietary fiber

Both quinoa and sunflower seeds are high in dietary fiber. Sunflower seed has 311% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and sunflower seed has 11.5g of dietary fiber.

sugar

Quinoa and sunflower seeds contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and sunflower seed does not contain significant amounts.

Protein

protein

Sunflower seed is an excellent source of protein and it has 291% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and sunflower seed has 17.2g of protein.

Fat

saturated fat

Sunflower seed is high in saturated fat and quinoa has 96% less saturated fat than sunflower seed - quinoa has 0.23g of saturated fat per 100 grams and sunflower seed has 6g of saturated fat.

Vitamins

Vitamin C

Sunflower seed has more Vitamin C than quinoa - sunflower seed has 1.4mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.

Vitamin A

Quinoa and sunflower seeds contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and sunflower seed does not contain significant amounts.

Vitamin E

Quinoa has more Vitamin E than sunflower seed - quinoa has 0.63mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.

The B Vitamins

Sunflower seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Quinoa Sunflower Seeds
Thiamin 0.107 MG 0.325 MG
Riboflavin 0.11 MG 0.285 MG
Niacin 0.412 MG 4.198 MG
Pantothenic acid ~ 7.056 MG
Vitamin B6 0.123 MG 0.805 MG
Folate 42 UG 238 UG

Minerals

calcium

Sunflower seed is a great source of calcium and it has 235% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and sunflower seed has 57mg of calcium.

iron

Sunflower seed is an excellent source of iron and it has 357% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and sunflower seed has 6.8mg of iron.

potassium

Sunflower seed is an excellent source of potassium and it has 185% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and sunflower seed has 491mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, quinoa has more DHA than sunflower seed per 100 grams. Both quinoa and sunflower seeds contain significant amounts of alpha linoleic acid (ALA).

Quinoa Sunflower Seeds
alpha linoleic acid 0.085 G 0.079 G
DHA 0.015 G ~
Total 0.1 G 0.079 G

omega 6s

Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than quinoa per 100 grams.

Quinoa Sunflower Seeds
linoleic acid 0.974 G 37.39 G
other omega 6 0.003 G ~
Total 0.977 G 37.39 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Quinoa or Sunflower Seeds .

Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .

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FAQ

Does quinoa or sunflower seeds contain more calories in 100 grams?
Both quinoa and sunflower seeds are high in calories. Sunflower seed has 420% more calories than quinoa - quinoa has 120 calories in 100g and sunflower seed has 619 calories.

Does quinoa or sunflower seeds have more carbohydrates?
By weight, quinoa and sunflower seeds contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and sunflower seed has 20.6g of carbohydrates.

Does quinoa or sunflower seeds contain more iron?
Sunflower seed is an abundant source of iron and it has 360% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and sunflower seed has 6.8mg of iron.

Does quinoa or sunflower seeds contain more potassium?
Sunflower seed is a rich source of potassium and it has 190% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and sunflower seed has 491mg of potassium.