Confronta la Nutrizione Fianco a Fianco

Semi di Zucca vs Quinoa

Seleziona due alimenti e confronta macronutrienti, vitamine e minerali fianco a fianco: per 100g, per porzione o normalizzati per calorie.

Confronti Popolari

Alimento A

Alimento B

Clean shelled green pumpkin seed pepitas on light wooden surface

Frutta Secca e Semi

Semi di Zucca

559Calorie

30.2Proteine

6.0Fibre

1.9Vitamina C

Vedi Dettagli

Cereali

Quinoa

120Calorie

4.4Proteine

2.8Fibre

0.0Vitamina C

Vedi Dettagli

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Meno Calorie

-79%

Quinoa

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

Più Proteine

+587%

Semi di Zucca

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

Più Fibre

+114%

Semi di Zucca

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

Più Vitamina C

Semi di Zucca

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

Comparing per 100 g standard edible portion.

Nutriente

Semi di Zucca100 g edible portion

Quinoa100 g edible portion

Macronutrienti6 nutrienti

Calorie (Energia)Semi di Zucca più alto

Semi di Zucca

559 kcal28% VG

Quinoa

120 kcal6% VG

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

ProteineSemi di Zucca più alto

Semi di Zucca

30.2 g60% VG

Quinoa

4.4 g9% VG

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

CarboidratiQuinoa più alto

Semi di Zucca

10.7 g4% VG

Quinoa

21.3 g8% VG

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

Fibra AlimentareSemi di Zucca più alto

Semi di Zucca

6.0 g21% VG

Quinoa

2.8 g10% VG

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

Grassi TotaliSemi di Zucca più alto

Semi di Zucca

49.1 g63% VG

Quinoa

1.9 g2% VG

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

ZuccheriSemi di Zucca più alto

Semi di Zucca

1.4 g3% VG

Quinoa

0.87 g2% VG

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

Vitamine12 nutrienti

Vitamina CSemi di Zucca più alto

Semi di Zucca

1.9 mg2% VG

Quinoa

0 mg

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

Vitamina ASimile

Semi di Zucca

1.0 µg

Quinoa

1.0 µg

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

Vitamina DSimile

Semi di Zucca

0 µg

Quinoa

0 µg

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

Vitamina ESemi di Zucca più alto

Semi di Zucca

2.2 mg15% VG

Quinoa

0.63 mg4% VG

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

Vitamina KSemi di Zucca più alto

Semi di Zucca

7.3 µg6% VG

Quinoa

0 µg

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

Acido FolicoSemi di Zucca più alto

Semi di Zucca

58 µg14% VG

Quinoa

42 µg11% VG

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

Vitamina B1 (Tiamina)Semi di Zucca più alto

Semi di Zucca

0.27 mg23% VG

Quinoa

0.11 mg9% VG

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

Vitamina B2 (Riboflavina)Simile

Semi di Zucca

0.15 mg12% VG

Quinoa

0.11 mg8% VG

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

Vitamina B3 (Niacina)Semi di Zucca più alto

Semi di Zucca

5.0 mg31% VG

Quinoa

0.41 mg3% VG

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

Vitamina B5Semi di Zucca più alto

Semi di Zucca

0.75 mg15% VG

Quinoa

0.23 mg5% VG

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

Vitamina B6Simile

Semi di Zucca

0.14 mg8% VG

Quinoa

0.12 mg7% VG

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

Vitamina B12Simile

Semi di Zucca

0 µg

Quinoa

0 µg

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

Minerali7 nutrienti

SodioSimile

Semi di Zucca

7.0 mg

Quinoa

7.0 mg

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

PotassioSemi di Zucca più alto

Semi di Zucca

809 mg17% VG

Quinoa

172 mg4% VG

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

CalcioSemi di Zucca più alto

Semi di Zucca

46.0 mg4% VG

Quinoa

17.0 mg1% VG

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

FerroSemi di Zucca più alto

Semi di Zucca

8.8 mg49% VG

Quinoa

1.5 mg8% VG

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

MagnesioSemi di Zucca più alto

Semi di Zucca

592 mg141% VG

Quinoa

64.0 mg15% VG

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

FosforoSemi di Zucca più alto

Semi di Zucca

1,233 mg99% VG

Quinoa

152 mg12% VG

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

ZincoSemi di Zucca più alto

Semi di Zucca

7.8 mg71% VG

Quinoa

1.1 mg10% VG

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

Lipidi1 nutrienti

Grassi SaturiSemi di Zucca più alto

Semi di Zucca

8.7 g43% VG

Quinoa

0.23 g1% VG

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

Nutriente

Semi di Zucca10 g (1 tablespoon (10 g))

Quinoa185 g (1 cup cooked (185 g))

Macronutrienti6 nutrienti

Calorie (Energia)Quinoa più alto

Semi di Zucca

56 kcal3% VG

Quinoa

222 kcal11% VG

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

ProteineQuinoa più alto

Semi di Zucca

3.0 g6% VG

Quinoa

8.1 g16% VG

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

CarboidratiQuinoa più alto

Semi di Zucca

1.1 g

Quinoa

39.4 g14% VG

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

Fibra AlimentareQuinoa più alto

Semi di Zucca

0.60 g2% VG

Quinoa

5.2 g19% VG

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

Grassi TotaliSemi di Zucca più alto

Semi di Zucca

4.9 g6% VG

Quinoa

3.6 g5% VG

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

ZuccheriQuinoa più alto

Semi di Zucca

0.14 g

Quinoa

1.6 g3% VG

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

Vitamine12 nutrienti

Vitamina CSemi di Zucca più alto

Semi di Zucca

0.19 mg

Quinoa

0 mg

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

Vitamina AQuinoa più alto

Semi di Zucca

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%).

Vitamina DSimile

Semi di Zucca

0 µg

Quinoa

0 µg

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

Vitamina EQuinoa più alto

Semi di Zucca

0.22 mg1% VG

Quinoa

1.2 mg8% VG

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

Vitamina KSemi di Zucca più alto

Semi di Zucca

0.7 µg1% VG

Quinoa

0 µg

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

Acido FolicoQuinoa più alto

Semi di Zucca

5.8 µg1% VG

Quinoa

78 µg19% VG

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

Vitamina B1 (Tiamina)Quinoa più alto

Semi di Zucca

0.03 mg2% VG

Quinoa

0.20 mg16% VG

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

Vitamina B2 (Riboflavina)Quinoa più alto

Semi di Zucca

0.02 mg1% VG

Quinoa

0.20 mg16% VG

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

Vitamina B3 (Niacina)Quinoa più alto

Semi di Zucca

0.50 mg3% VG

Quinoa

0.76 mg5% VG

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

Vitamina B5Quinoa più alto

Semi di Zucca

0.08 mg2% VG

Quinoa

0.42 mg8% VG

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

Vitamina B6Quinoa più alto

Semi di Zucca

0.01 mg1% VG

Quinoa

0.23 mg13% VG

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

Vitamina B12Simile

Semi di Zucca

0 µg

Quinoa

0 µg

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

Minerali7 nutrienti

SodioQuinoa più alto

Semi di Zucca

0.70 mg

Quinoa

13.0 mg1% VG

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

PotassioQuinoa più alto

Semi di Zucca

80.9 mg2% VG

Quinoa

318 mg7% VG

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

CalcioQuinoa più alto

Semi di Zucca

4.6 mg

Quinoa

31.5 mg2% VG

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

FerroQuinoa più alto

Semi di Zucca

0.88 mg5% VG

Quinoa

2.8 mg15% VG

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

MagnesioQuinoa più alto

Semi di Zucca

59.2 mg14% VG

Quinoa

118 mg28% VG

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

FosforoQuinoa più alto

Semi di Zucca

123 mg10% VG

Quinoa

281 mg22% VG

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

ZincoQuinoa più alto

Semi di Zucca

0.78 mg7% VG

Quinoa

2.0 mg18% VG

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

Lipidi1 nutrienti

Grassi SaturiSemi di Zucca più alto

Semi di Zucca

0.87 g4% VG

Quinoa

0.43 g2% VG

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

Nutriente

Semi di ZuccaAmount per 100 kcal (18 g)

QuinoaAmount per 100 kcal (83 g)

Macronutrienti6 nutrienti

Calorie (Energia)Simile

Semi di Zucca

101 kcal5% VG

Quinoa

100 kcal5% VG

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

ProteineSemi di Zucca più alto

Semi di Zucca

5.4 g11% VG

Quinoa

3.7 g7% VG

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

CarboidratiQuinoa più alto

Semi di Zucca

1.9 g1% VG

Quinoa

17.7 g6% VG

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

Fibra AlimentareQuinoa più alto

Semi di Zucca

1.1 g4% VG

Quinoa

2.3 g8% VG

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

Grassi TotaliSemi di Zucca più alto

Semi di Zucca

8.8 g11% VG

Quinoa

1.6 g2% VG

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

ZuccheriQuinoa più alto

Semi di Zucca

0.25 g1% VG

Quinoa

0.72 g1% VG

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

Vitamine12 nutrienti

Vitamina CSemi di Zucca più alto

Semi di Zucca

0.34 mg

Quinoa

0 mg

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

Vitamina AQuinoa più alto

Semi di Zucca

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%).

Vitamina DSimile

Semi di Zucca

0 µg

Quinoa

0 µg

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

Vitamina EQuinoa più alto

Semi di Zucca

0.39 mg3% VG

Quinoa

0.52 mg3% VG

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

Vitamina KSemi di Zucca più alto

Semi di Zucca

1.3 µg1% VG

Quinoa

0 µg

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

Acido FolicoQuinoa più alto

Semi di Zucca

10 µg3% VG

Quinoa

35 µg9% VG

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

Vitamina B1 (Tiamina)Simile

Semi di Zucca

0.05 mg4% VG

Quinoa

0.09 mg7% VG

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

Vitamina B2 (Riboflavina)Quinoa più alto

Semi di Zucca

0.03 mg2% VG

Quinoa

0.09 mg7% VG

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

Vitamina B3 (Niacina)Semi di Zucca più alto

Semi di Zucca

0.90 mg6% VG

Quinoa

0.34 mg2% VG

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

Vitamina B5Quinoa più alto

Semi di Zucca

0.14 mg3% VG

Quinoa

0.19 mg4% VG

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

Vitamina B6Quinoa più alto

Semi di Zucca

0.03 mg2% VG

Quinoa

0.10 mg6% VG

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

Vitamina B12Simile

Semi di Zucca

0 µg

Quinoa

0 µg

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

Minerali7 nutrienti

SodioQuinoa più alto

Semi di Zucca

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%).

PotassioSimile

Semi di Zucca

146 mg3% VG

Quinoa

143 mg3% VG

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

CalcioQuinoa più alto

Semi di Zucca

8.3 mg1% VG

Quinoa

14.1 mg1% VG

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

FerroSemi di Zucca più alto

Semi di Zucca

1.6 mg9% VG

Quinoa

1.2 mg7% VG

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

MagnesioSemi di Zucca più alto

Semi di Zucca

107 mg25% VG

Quinoa

53.1 mg13% VG

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

FosforoSemi di Zucca più alto

Semi di Zucca

222 mg18% VG

Quinoa

126 mg10% VG

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

ZincoSemi di Zucca più alto

Semi di Zucca

1.4 mg13% VG

Quinoa

0.90 mg8% VG

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

Lipidi1 nutrienti

Grassi SaturiSemi di Zucca più alto

Semi di Zucca

1.6 g8% VG

Quinoa

0.19 g1% VG

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

Nutriente

Semi di ZuccaNormalized to 300 kcal (54 g)

QuinoaNormalized to 300 kcal (250 g)

Macronutrienti6 nutrienti

Calorie (Energia)Simile

Semi di Zucca

302 kcal15% VG

Quinoa

300 kcal15% VG

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

ProteineSemi di Zucca più alto

Semi di Zucca

16.3 g33% VG

Quinoa

11.0 g22% VG

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

CarboidratiQuinoa più alto

Semi di Zucca

5.8 g2% VG

Quinoa

53.3 g19% VG

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

Fibra AlimentareQuinoa più alto

Semi di Zucca

3.2 g12% VG

Quinoa

7.0 g25% VG

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

Grassi TotaliSemi di Zucca più alto

Semi di Zucca

26.5 g34% VG

Quinoa

4.8 g6% VG

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

ZuccheriQuinoa più alto

Semi di Zucca

0.76 g2% VG

Quinoa

2.2 g4% VG

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

Vitamine12 nutrienti

Vitamina CSemi di Zucca più alto

Semi di Zucca

1.0 mg1% VG

Quinoa

0 mg

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

Vitamina AQuinoa più alto

Semi di Zucca

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%).

Vitamina DSimile

Semi di Zucca

0 µg

Quinoa

0 µg

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

Vitamina EQuinoa più alto

Semi di Zucca

1.2 mg8% VG

Quinoa

1.6 mg11% VG

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

Vitamina KSemi di Zucca più alto

Semi di Zucca

3.9 µg3% VG

Quinoa

0 µg

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

Acido FolicoQuinoa più alto

Semi di Zucca

31 µg8% VG

Quinoa

105 µg26% VG

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

Vitamina B1 (Tiamina)Quinoa più alto

Semi di Zucca

0.15 mg12% VG

Quinoa

0.27 mg22% VG

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

Vitamina B2 (Riboflavina)Quinoa più alto

Semi di Zucca

0.08 mg6% VG

Quinoa

0.28 mg21% VG

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

Vitamina B3 (Niacina)Semi di Zucca più alto

Semi di Zucca

2.7 mg17% VG

Quinoa

1.0 mg6% VG

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

Vitamina B5Quinoa più alto

Semi di Zucca

0.41 mg8% VG

Quinoa

0.57 mg11% VG

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

Vitamina B6Quinoa più alto

Semi di Zucca

0.08 mg5% VG

Quinoa

0.31 mg18% VG

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

Vitamina B12Simile

Semi di Zucca

0 µg

Quinoa

0 µg

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

Minerali7 nutrienti

SodioQuinoa più alto

Semi di Zucca

3.8 mg

Quinoa

17.5 mg1% VG

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

PotassioSimile

Semi di Zucca

437 mg9% VG

Quinoa

430 mg9% VG

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

CalcioQuinoa più alto

Semi di Zucca

24.8 mg2% VG

Quinoa

42.5 mg3% VG

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

FerroSemi di Zucca più alto

Semi di Zucca

4.8 mg26% VG

Quinoa

3.7 mg21% VG

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

MagnesioSemi di Zucca più alto

Semi di Zucca

320 mg76% VG

Quinoa

160 mg38% VG

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

FosforoSemi di Zucca più alto

Semi di Zucca

666 mg53% VG

Quinoa

380 mg30% VG

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

ZincoSemi di Zucca più alto

Semi di Zucca

4.2 mg38% VG

Quinoa

2.7 mg25% VG

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

Lipidi1 nutrienti

Grassi SaturiSemi di Zucca più alto

Semi di Zucca

4.7 g23% VG

Quinoa

0.58 g3% VG

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

Semi di Zucca vs Quinoa

Semi di Zucca

Quinoa

Nutritional Takeaways

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