Nährwerte im Vergleich

Kürbiskerne vs Quinoa

Wählen Sie zwei Lebensmittel und vergleichen Sie Makronährstoffe, Vitamine und Mineralstoffe Seite an Seite: pro 100g, pro Portion oder kalorienormalisiert.

Beliebte Vergleiche

Lebensmittel A

Lebensmittel B

Clean shelled green pumpkin seed pepitas on light wooden surface

Nüsse & Samen

Kürbiskerne

559Kalorien

30.2Protein

6.0Ballaststoffe

1.9Vitamin C

Details anzeigen

Getreide

Quinoa

120Kalorien

4.4Protein

2.8Ballaststoffe

0.0Vitamin C

Details anzeigen

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Weniger Kalorien

-79%

Quinoa

Quinoa (Cooked) has fewer calories (energy) (120 kcal vs 559 kcal, 439 kcal less).

Mehr Protein

+587%

Kürbiskerne

Pumpkin Seeds (Pepitas) provides 30.2 g vs 4.4 g in Quinoa (Cooked) (+25.8 g, +587%).

Mehr Ballaststoffe

+114%

Kürbiskerne

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.8 g in Quinoa (Cooked) (+3.2 g, +114%).

Mehr Vitamin C

Kürbiskerne

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 0 mg in Quinoa (Cooked) (+1.9 mg).

Comparing per 100 g standard edible portion.

Nährstoff

Kürbiskerne100 g edible portion

Quinoa100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Kürbiskerne höher

Kürbiskerne

559 kcal28% TB

Quinoa

120 kcal6% TB

Pumpkin Seeds (Pepitas) provides 559 kcal vs 120 kcal in Quinoa (Cooked) (+439 kcal, +366%).

ProteinKürbiskerne höher

Kürbiskerne

30.2 g60% TB

Quinoa

4.4 g9% TB

Pumpkin Seeds (Pepitas) provides 30.2 g vs 4.4 g in Quinoa (Cooked) (+25.8 g, +587%).

KohlenhydrateQuinoa höher

Kürbiskerne

10.7 g4% TB

Quinoa

21.3 g8% TB

Quinoa (Cooked) provides 21.3 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+10.6 g, +99%).

BallaststoffeKürbiskerne höher

Kürbiskerne

6.0 g21% TB

Quinoa

2.8 g10% TB

Pumpkin Seeds (Pepitas) provides 6.0 g vs 2.8 g in Quinoa (Cooked) (+3.2 g, +114%).

GesamtfettKürbiskerne höher

Kürbiskerne

49.1 g63% TB

Quinoa

1.9 g2% TB

Pumpkin Seeds (Pepitas) provides 49.1 g vs 1.9 g in Quinoa (Cooked) (+47.1 g, +2455%).

ZuckerKürbiskerne höher

Kürbiskerne

1.4 g3% TB

Quinoa

0.87 g2% TB

Pumpkin Seeds (Pepitas) provides 1.4 g vs 0.87 g in Quinoa (Cooked) (+0.53 g, +61%).

Vitamine12 Nährstoffe

Vitamin CKürbiskerne höher

Kürbiskerne

1.9 mg2% TB

Quinoa

0 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (1.9 mg vs 0 mg).

Vitamin AÄhnlich

Kürbiskerne

1.0 µg

Quinoa

1.0 µg

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of vitamin a (rae) (1.0 µg).

Vitamin DÄhnlich

Kürbiskerne

0 µg

Quinoa

0 µg

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EKürbiskerne höher

Kürbiskerne

2.2 mg15% TB

Quinoa

0.63 mg4% TB

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.63 mg in Quinoa (Cooked) (+1.6 mg, +246%).

Vitamin KKürbiskerne höher

Kürbiskerne

7.3 µg6% TB

Quinoa

0 µg

Pumpkin Seeds (Pepitas) has higher vitamin k (7.3 µg vs 0 µg).

FolsäureKürbiskerne höher

Kürbiskerne

58 µg14% TB

Quinoa

42 µg11% TB

Pumpkin Seeds (Pepitas) provides 58 µg vs 42 µg in Quinoa (Cooked) (+16 µg, +38%).

Vitamin B1 (Thiamin)Kürbiskerne höher

Kürbiskerne

0.27 mg23% TB

Quinoa

0.11 mg9% TB

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.11 mg in Quinoa (Cooked) (+0.17 mg, +155%).

Vitamin B2 (Riboflavin)Ähnlich

Kürbiskerne

0.15 mg12% TB

Quinoa

0.11 mg8% TB

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.15 mg).

Vitamin B3 (Niacin)Kürbiskerne höher

Kürbiskerne

5.0 mg31% TB

Quinoa

0.41 mg3% TB

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.41 mg in Quinoa (Cooked) (+4.6 mg, +1110%).

Vitamin B5Kürbiskerne höher

Kürbiskerne

0.75 mg15% TB

Quinoa

0.23 mg5% TB

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.23 mg in Quinoa (Cooked) (+0.52 mg, +229%).

Vitamin B6Ähnlich

Kürbiskerne

0.14 mg8% TB

Quinoa

0.12 mg7% TB

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.14 mg).

Vitamin B12Ähnlich

Kürbiskerne

0 µg

Quinoa

0 µg

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumÄhnlich

Kürbiskerne

7.0 mg

Quinoa

7.0 mg

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of sodium (7.0 mg).

KaliumKürbiskerne höher

Kürbiskerne

809 mg17% TB

Quinoa

172 mg4% TB

Pumpkin Seeds (Pepitas) provides 809 mg vs 172 mg in Quinoa (Cooked) (+637 mg, +370%).

CalciumKürbiskerne höher

Kürbiskerne

46.0 mg4% TB

Quinoa

17.0 mg1% TB

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 17.0 mg in Quinoa (Cooked) (+29.0 mg, +171%).

EisenKürbiskerne höher

Kürbiskerne

8.8 mg49% TB

Quinoa

1.5 mg8% TB

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 1.5 mg in Quinoa (Cooked) (+7.3 mg, +492%).

MagnesiumKürbiskerne höher

Kürbiskerne

592 mg141% TB

Quinoa

64.0 mg15% TB

Pumpkin Seeds (Pepitas) provides 592 mg vs 64.0 mg in Quinoa (Cooked) (+528 mg, +825%).

PhosphorKürbiskerne höher

Kürbiskerne

1,233 mg99% TB

Quinoa

152 mg12% TB

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 152 mg in Quinoa (Cooked) (+1,081 mg, +711%).

ZinkKürbiskerne höher

Kürbiskerne

7.8 mg71% TB

Quinoa

1.1 mg10% TB

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 1.1 mg in Quinoa (Cooked) (+6.7 mg, +617%).

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Kürbiskerne

8.7 g43% TB

Quinoa

0.23 g1% TB

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.23 g in Quinoa (Cooked) (+8.4 g, +3665%).

Nährstoff

Kürbiskerne10 g (1 tablespoon (10 g))

Quinoa185 g (1 cup cooked (185 g))

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Quinoa höher

Kürbiskerne

56 kcal3% TB

Quinoa

222 kcal11% TB

Quinoa (Cooked) provides 222 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+166 kcal, +297%).

ProteinQuinoa höher

Kürbiskerne

3.0 g6% TB

Quinoa

8.1 g16% TB

Quinoa (Cooked) provides 8.1 g vs 3.0 g in Pumpkin Seeds (Pepitas) (+5.1 g, +169%).

KohlenhydrateQuinoa höher

Kürbiskerne

1.1 g

Quinoa

39.4 g14% TB

Quinoa (Cooked) provides 39.4 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+38.3 g, +3579%).

BallaststoffeQuinoa höher

Kürbiskerne

0.60 g2% TB

Quinoa

5.2 g19% TB

Quinoa (Cooked) provides 5.2 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+4.6 g, +763%).

GesamtfettKürbiskerne höher

Kürbiskerne

4.9 g6% TB

Quinoa

3.6 g5% TB

Pumpkin Seeds (Pepitas) provides 4.9 g vs 3.6 g in Quinoa (Cooked) (+1.4 g, +38%).

ZuckerQuinoa höher

Kürbiskerne

0.14 g

Quinoa

1.6 g3% TB

Quinoa (Cooked) provides 1.6 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+1.5 g, +1050%).

Vitamine12 Nährstoffe

Vitamin CKürbiskerne höher

Kürbiskerne

0.19 mg

Quinoa

0 mg

Pumpkin Seeds (Pepitas) provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin AQuinoa höher

Kürbiskerne

0.1 µg

Quinoa

1.9 µg

Quinoa (Cooked) provides 1.9 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+1.8 µg, +1750%).

Vitamin DÄhnlich

Kürbiskerne

0 µg

Quinoa

0 µg

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa höher

Kürbiskerne

0.22 mg1% TB

Quinoa

1.2 mg8% TB

Quinoa (Cooked) provides 1.2 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+0.95 mg, +435%).

Vitamin KKürbiskerne höher

Kürbiskerne

0.7 µg1% TB

Quinoa

0 µg

Pumpkin Seeds (Pepitas) has higher vitamin k (0.7 µg vs 0 µg).

FolsäureQuinoa höher

Kürbiskerne

5.8 µg1% TB

Quinoa

78 µg19% TB

Quinoa (Cooked) provides 78 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+72 µg, +1240%).

Vitamin B1 (Thiamin)Quinoa höher

Kürbiskerne

0.03 mg2% TB

Quinoa

0.20 mg16% TB

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.03 mg).

Vitamin B2 (Riboflavin)Quinoa höher

Kürbiskerne

0.02 mg1% TB

Quinoa

0.20 mg16% TB

Quinoa (Cooked) provides 0.20 mg vs 0.02 mg in Pumpkin Seeds (Pepitas) (+0.19 mg, +1230%).

Vitamin B3 (Niacin)Quinoa höher

Kürbiskerne

0.50 mg3% TB

Quinoa

0.76 mg5% TB

Quinoa (Cooked) provides 0.76 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+0.26 mg, +53%).

Vitamin B5Quinoa höher

Kürbiskerne

0.08 mg2% TB

Quinoa

0.42 mg8% TB

Quinoa (Cooked) provides 0.42 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.35 mg, +462%).

Vitamin B6Quinoa höher

Kürbiskerne

0.01 mg1% TB

Quinoa

0.23 mg13% TB

Quinoa (Cooked) provides 0.23 mg vs 0.01 mg in Pumpkin Seeds (Pepitas) (+0.21 mg, +1491%).

Vitamin B12Ähnlich

Kürbiskerne

0 µg

Quinoa

0 µg

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumQuinoa höher

Kürbiskerne

0.70 mg

Quinoa

13.0 mg1% TB

Quinoa (Cooked) provides 13.0 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+12.3 mg, +1750%).

KaliumQuinoa höher

Kürbiskerne

80.9 mg2% TB

Quinoa

318 mg7% TB

Quinoa (Cooked) provides 318 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+237 mg, +293%).

CalciumQuinoa höher

Kürbiskerne

4.6 mg

Quinoa

31.5 mg2% TB

Quinoa (Cooked) provides 31.5 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+26.9 mg, +584%).

EisenQuinoa höher

Kürbiskerne

0.88 mg5% TB

Quinoa

2.8 mg15% TB

Quinoa (Cooked) provides 2.8 mg vs 0.88 mg in Pumpkin Seeds (Pepitas) (+1.9 mg, +213%).

MagnesiumQuinoa höher

Kürbiskerne

59.2 mg14% TB

Quinoa

118 mg28% TB

Quinoa (Cooked) provides 118 mg vs 59.2 mg in Pumpkin Seeds (Pepitas) (+59.2 mg, +100%).

PhosphorQuinoa höher

Kürbiskerne

123 mg10% TB

Quinoa

281 mg22% TB

Quinoa (Cooked) provides 281 mg vs 123 mg in Pumpkin Seeds (Pepitas) (+158 mg, +128%).

ZinkQuinoa höher

Kürbiskerne

0.78 mg7% TB

Quinoa

2.0 mg18% TB

Quinoa (Cooked) provides 2.0 mg vs 0.78 mg in Pumpkin Seeds (Pepitas) (+1.2 mg, +158%).

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Kürbiskerne

0.87 g4% TB

Quinoa

0.43 g2% TB

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.43 g in Quinoa (Cooked) (+0.44 g, +104%).

Nährstoff

KürbiskerneAmount per 100 kcal (18 g)

QuinoaAmount per 100 kcal (83 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Kürbiskerne

101 kcal5% TB

Quinoa

100 kcal5% TB

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of calories (energy) (101 kcal).

ProteinKürbiskerne höher

Kürbiskerne

5.4 g11% TB

Quinoa

3.7 g7% TB

Pumpkin Seeds (Pepitas) provides 5.4 g vs 3.7 g in Quinoa (Cooked) (+1.8 g, +49%).

KohlenhydrateQuinoa höher

Kürbiskerne

1.9 g1% TB

Quinoa

17.7 g6% TB

Quinoa (Cooked) provides 17.7 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+15.8 g, +817%).

BallaststoffeQuinoa höher

Kürbiskerne

1.1 g4% TB

Quinoa

2.3 g8% TB

Quinoa (Cooked) provides 2.3 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+1.2 g, +115%).

GesamtfettKürbiskerne höher

Kürbiskerne

8.8 g11% TB

Quinoa

1.6 g2% TB

Pumpkin Seeds (Pepitas) provides 8.8 g vs 1.6 g in Quinoa (Cooked) (+7.2 g, +454%).

ZuckerQuinoa höher

Kürbiskerne

0.25 g1% TB

Quinoa

0.72 g1% TB

Quinoa (Cooked) provides 0.72 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+0.47 g, +187%).

Vitamine12 Nährstoffe

Vitamin CKürbiskerne höher

Kürbiskerne

0.34 mg

Quinoa

0 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (0.34 mg vs 0 mg).

Vitamin AQuinoa höher

Kürbiskerne

0.2 µg

Quinoa

0.8 µg

Quinoa (Cooked) provides 0.8 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+0.6 µg, +361%).

Vitamin DÄhnlich

Kürbiskerne

0 µg

Quinoa

0 µg

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa höher

Kürbiskerne

0.39 mg3% TB

Quinoa

0.52 mg3% TB

Quinoa (Cooked) provides 0.52 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+0.13 mg, +33%).

Vitamin KKürbiskerne höher

Kürbiskerne

1.3 µg1% TB

Quinoa

0 µg

Pumpkin Seeds (Pepitas) has higher vitamin k (1.3 µg vs 0 µg).

FolsäureQuinoa höher

Kürbiskerne

10 µg3% TB

Quinoa

35 µg9% TB

Quinoa (Cooked) provides 35 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+24 µg, +234%).

Vitamin B1 (Thiamin)Ähnlich

Kürbiskerne

0.05 mg4% TB

Quinoa

0.09 mg7% TB

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Vitamin B2 (Riboflavin)Quinoa höher

Kürbiskerne

0.03 mg2% TB

Quinoa

0.09 mg7% TB

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.03 mg).

Vitamin B3 (Niacin)Kürbiskerne höher

Kürbiskerne

0.90 mg6% TB

Quinoa

0.34 mg2% TB

Pumpkin Seeds (Pepitas) provides 0.90 mg vs 0.34 mg in Quinoa (Cooked) (+0.56 mg, +163%).

Vitamin B5Quinoa höher

Kürbiskerne

0.14 mg3% TB

Quinoa

0.19 mg4% TB

Quinoa (Cooked) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.14 mg).

Vitamin B6Quinoa höher

Kürbiskerne

0.03 mg2% TB

Quinoa

0.10 mg6% TB

Quinoa (Cooked) provides slightly more vitamin b6 (0.10 mg vs 0.03 mg).

Vitamin B12Ähnlich

Kürbiskerne

0 µg

Quinoa

0 µg

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumQuinoa höher

Kürbiskerne

1.3 mg

Quinoa

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+4.6 mg, +361%).

KaliumÄhnlich

Kürbiskerne

146 mg3% TB

Quinoa

143 mg3% TB

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of potassium (146 mg).

CalciumQuinoa höher

Kürbiskerne

8.3 mg1% TB

Quinoa

14.1 mg1% TB

Quinoa (Cooked) provides 14.1 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+5.8 mg, +70%).

EisenKürbiskerne höher

Kürbiskerne

1.6 mg9% TB

Quinoa

1.2 mg7% TB

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 1.2 mg in Quinoa (Cooked) (+0.35 mg, +28%).

MagnesiumKürbiskerne höher

Kürbiskerne

107 mg25% TB

Quinoa

53.1 mg13% TB

Pumpkin Seeds (Pepitas) provides 107 mg vs 53.1 mg in Quinoa (Cooked) (+53.4 mg, +101%).

PhosphorKürbiskerne höher

Kürbiskerne

222 mg18% TB

Quinoa

126 mg10% TB

Pumpkin Seeds (Pepitas) provides 222 mg vs 126 mg in Quinoa (Cooked) (+95.8 mg, +76%).

ZinkKürbiskerne höher

Kürbiskerne

1.4 mg13% TB

Quinoa

0.90 mg8% TB

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.90 mg in Quinoa (Cooked) (+0.50 mg, +55%).

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Kürbiskerne

1.6 g8% TB

Quinoa

0.19 g1% TB

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.19 g in Quinoa (Cooked) (+1.4 g, +717%).

Nährstoff

KürbiskerneNormalized to 300 kcal (54 g)

QuinoaNormalized to 300 kcal (250 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Kürbiskerne

302 kcal15% TB

Quinoa

300 kcal15% TB

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of calories (energy) (302 kcal).

ProteinKürbiskerne höher

Kürbiskerne

16.3 g33% TB

Quinoa

11.0 g22% TB

Pumpkin Seeds (Pepitas) provides 16.3 g vs 11.0 g in Quinoa (Cooked) (+5.3 g, +48%).

KohlenhydrateQuinoa höher

Kürbiskerne

5.8 g2% TB

Quinoa

53.3 g19% TB

Quinoa (Cooked) provides 53.3 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+47.5 g, +821%).

BallaststoffeQuinoa höher

Kürbiskerne

3.2 g12% TB

Quinoa

7.0 g25% TB

Quinoa (Cooked) provides 7.0 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+3.8 g, +116%).

GesamtfettKürbiskerne höher

Kürbiskerne

26.5 g34% TB

Quinoa

4.8 g6% TB

Pumpkin Seeds (Pepitas) provides 26.5 g vs 4.8 g in Quinoa (Cooked) (+21.7 g, +452%).

ZuckerQuinoa höher

Kürbiskerne

0.76 g2% TB

Quinoa

2.2 g4% TB

Quinoa (Cooked) provides 2.2 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+1.4 g, +188%).

Vitamine12 Nährstoffe

Vitamin CKürbiskerne höher

Kürbiskerne

1.0 mg1% TB

Quinoa

0 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (1.0 mg vs 0 mg).

Vitamin AQuinoa höher

Kürbiskerne

0.5 µg

Quinoa

2.5 µg

Quinoa (Cooked) provides 2.5 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+2.0 µg, +363%).

Vitamin DÄhnlich

Kürbiskerne

0 µg

Quinoa

0 µg

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa höher

Kürbiskerne

1.2 mg8% TB

Quinoa

1.6 mg11% TB

Quinoa (Cooked) provides 1.6 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+0.40 mg, +34%).

Vitamin KKürbiskerne höher

Kürbiskerne

3.9 µg3% TB

Quinoa

0 µg

Pumpkin Seeds (Pepitas) has higher vitamin k (3.9 µg vs 0 µg).

FolsäureQuinoa höher

Kürbiskerne

31 µg8% TB

Quinoa

105 µg26% TB

Quinoa (Cooked) provides 105 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+74 µg, +235%).

Vitamin B1 (Thiamin)Quinoa höher

Kürbiskerne

0.15 mg12% TB

Quinoa

0.27 mg22% TB

Quinoa (Cooked) provides 0.27 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.12 mg, +81%).

Vitamin B2 (Riboflavin)Quinoa höher

Kürbiskerne

0.08 mg6% TB

Quinoa

0.28 mg21% TB

Quinoa (Cooked) provides 0.28 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.19 mg, +233%).

Vitamin B3 (Niacin)Kürbiskerne höher

Kürbiskerne

2.7 mg17% TB

Quinoa

1.0 mg6% TB

Pumpkin Seeds (Pepitas) provides 2.7 mg vs 1.0 mg in Quinoa (Cooked) (+1.7 mg, +161%).

Vitamin B5Quinoa höher

Kürbiskerne

0.41 mg8% TB

Quinoa

0.57 mg11% TB

Quinoa (Cooked) provides 0.57 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.17 mg, +41%).

Vitamin B6Quinoa höher

Kürbiskerne

0.08 mg5% TB

Quinoa

0.31 mg18% TB

Quinoa (Cooked) provides 0.31 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.23 mg, +298%).

Vitamin B12Ähnlich

Kürbiskerne

0 µg

Quinoa

0 µg

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumQuinoa höher

Kürbiskerne

3.8 mg

Quinoa

17.5 mg1% TB

Quinoa (Cooked) provides 17.5 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+13.7 mg, +363%).

KaliumÄhnlich

Kürbiskerne

437 mg9% TB

Quinoa

430 mg9% TB

Both Pumpkin Seeds (Pepitas) and Quinoa (Cooked) provide similar amounts of potassium (437 mg).

CalciumQuinoa höher

Kürbiskerne

24.8 mg2% TB

Quinoa

42.5 mg3% TB

Quinoa (Cooked) provides 42.5 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+17.7 mg, +71%).

EisenKürbiskerne höher

Kürbiskerne

4.8 mg26% TB

Quinoa

3.7 mg21% TB

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 3.7 mg in Quinoa (Cooked) (+1.0 mg, +28%).

MagnesiumKürbiskerne höher

Kürbiskerne

320 mg76% TB

Quinoa

160 mg38% TB

Pumpkin Seeds (Pepitas) provides 320 mg vs 160 mg in Quinoa (Cooked) (+160 mg, +100%).

PhosphorKürbiskerne höher

Kürbiskerne

666 mg53% TB

Quinoa

380 mg30% TB

Pumpkin Seeds (Pepitas) provides 666 mg vs 380 mg in Quinoa (Cooked) (+286 mg, +75%).

ZinkKürbiskerne höher

Kürbiskerne

4.2 mg38% TB

Quinoa

2.7 mg25% TB

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 2.7 mg in Quinoa (Cooked) (+1.5 mg, +55%).

Lipide1 Nährstoffe

Gesättigte FettsäurenKürbiskerne höher

Kürbiskerne

4.7 g23% TB

Quinoa

0.58 g3% TB

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.58 g in Quinoa (Cooked) (+4.1 g, +713%).

Kürbiskerne vs Quinoa

Kürbiskerne

Quinoa

Nutritional Takeaways

Zusammenfassung des Vergleichs