Compare Nutrição Lado a Lado

Sementes de Abóbora vs Quinoa

Selecione dois alimentos e compare macronutrientes, vitaminas e minerais lado a lado: por 100g, por porção ou normalizado por calorias.

Comparações Populares

Alimento A

Alimento B

Clean shelled green pumpkin seed pepitas on light wooden surface

Oleaginosas e Sementes

Sementes de Abóbora

559Calorias

30.2Proteína

6.0Fibras

1.9Vitamina C

Ver Detalhes

Cereais e Grãos

Quinoa

120Calorias

4.4Proteína

2.8Fibras

0.0Vitamina C

Ver Detalhes

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Menos Calorias

-79%

Quinoa

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

Mais Proteína

+587%

Sementes de Abóbora

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

Mais Fibras

+114%

Sementes de Abóbora

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

Mais Vitamina C

Sementes de Abóbora

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

Comparing per 100 g standard edible portion.

Nutriente

Sementes de Abóbora100 g edible portion

Quinoa100 g edible portion

Macronutrientes6 nutrientes

Calorias (Energia)Sementes de Abóbora mais alto

Sementes de Abóbora

559 kcal28% VD

Quinoa

120 kcal6% VD

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

ProteínaSementes de Abóbora mais alto

Sementes de Abóbora

30.2 g60% VD

Quinoa

4.4 g9% VD

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

CarboidratosQuinoa mais alto

Sementes de Abóbora

10.7 g4% VD

Quinoa

21.3 g8% VD

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

Fibra AlimentarSementes de Abóbora mais alto

Sementes de Abóbora

6.0 g21% VD

Quinoa

2.8 g10% VD

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

Gordura TotalSementes de Abóbora mais alto

Sementes de Abóbora

49.1 g63% VD

Quinoa

1.9 g2% VD

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

AçúcaresSementes de Abóbora mais alto

Sementes de Abóbora

1.4 g3% VD

Quinoa

0.87 g2% VD

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

Vitaminas12 nutrientes

Vitamina CSementes de Abóbora mais alto

Sementes de Abóbora

1.9 mg2% VD

Quinoa

0 mg

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

Vitamina ASemelhante

Sementes de Abóbora

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 DSemelhante

Sementes de Abóbora

0 µg

Quinoa

0 µg

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

Vitamina ESementes de Abóbora mais alto

Sementes de Abóbora

2.2 mg15% VD

Quinoa

0.63 mg4% VD

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

Vitamina KSementes de Abóbora mais alto

Sementes de Abóbora

7.3 µg6% VD

Quinoa

0 µg

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

Ácido FólicoSementes de Abóbora mais alto

Sementes de Abóbora

58 µg14% VD

Quinoa

42 µg11% VD

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

Vitamina B1 (Tiamina)Sementes de Abóbora mais alto

Sementes de Abóbora

0.27 mg23% VD

Quinoa

0.11 mg9% VD

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

Vitamina B2 (Riboflavina)Semelhante

Sementes de Abóbora

0.15 mg12% VD

Quinoa

0.11 mg8% VD

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

Vitamina B3 (Niacina)Sementes de Abóbora mais alto

Sementes de Abóbora

5.0 mg31% VD

Quinoa

0.41 mg3% VD

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

Vitamina B5Sementes de Abóbora mais alto

Sementes de Abóbora

0.75 mg15% VD

Quinoa

0.23 mg5% VD

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

Vitamina B6Semelhante

Sementes de Abóbora

0.14 mg8% VD

Quinoa

0.12 mg7% VD

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

Vitamina B12Semelhante

Sementes de Abóbora

0 µg

Quinoa

0 µg

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

Minerais7 nutrientes

SódioSemelhante

Sementes de Abóbora

7.0 mg

Quinoa

7.0 mg

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

PotássioSementes de Abóbora mais alto

Sementes de Abóbora

809 mg17% VD

Quinoa

172 mg4% VD

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

CálcioSementes de Abóbora mais alto

Sementes de Abóbora

46.0 mg4% VD

Quinoa

17.0 mg1% VD

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

FerroSementes de Abóbora mais alto

Sementes de Abóbora

8.8 mg49% VD

Quinoa

1.5 mg8% VD

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

MagnésioSementes de Abóbora mais alto

Sementes de Abóbora

592 mg141% VD

Quinoa

64.0 mg15% VD

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

FósforoSementes de Abóbora mais alto

Sementes de Abóbora

1,233 mg99% VD

Quinoa

152 mg12% VD

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

ZincoSementes de Abóbora mais alto

Sementes de Abóbora

7.8 mg71% VD

Quinoa

1.1 mg10% VD

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

Lipídios1 nutrientes

Gordura SaturadaSementes de Abóbora mais alto

Sementes de Abóbora

8.7 g43% VD

Quinoa

0.23 g1% VD

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

Nutriente

Sementes de Abóbora10 g (1 tablespoon (10 g))

Quinoa185 g (1 cup cooked (185 g))

Macronutrientes6 nutrientes

Calorias (Energia)Quinoa mais alto

Sementes de Abóbora

56 kcal3% VD

Quinoa

222 kcal11% VD

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

ProteínaQuinoa mais alto

Sementes de Abóbora

3.0 g6% VD

Quinoa

8.1 g16% VD

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

CarboidratosQuinoa mais alto

Sementes de Abóbora

1.1 g

Quinoa

39.4 g14% VD

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

Fibra AlimentarQuinoa mais alto

Sementes de Abóbora

0.60 g2% VD

Quinoa

5.2 g19% VD

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

Gordura TotalSementes de Abóbora mais alto

Sementes de Abóbora

4.9 g6% VD

Quinoa

3.6 g5% VD

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

AçúcaresQuinoa mais alto

Sementes de Abóbora

0.14 g

Quinoa

1.6 g3% VD

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

Vitaminas12 nutrientes

Vitamina CSementes de Abóbora mais alto

Sementes de Abóbora

0.19 mg

Quinoa

0 mg

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

Vitamina AQuinoa mais alto

Sementes de Abóbora

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 DSemelhante

Sementes de Abóbora

0 µg

Quinoa

0 µg

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

Vitamina EQuinoa mais alto

Sementes de Abóbora

0.22 mg1% VD

Quinoa

1.2 mg8% VD

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

Vitamina KSementes de Abóbora mais alto

Sementes de Abóbora

0.7 µg1% VD

Quinoa

0 µg

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

Ácido FólicoQuinoa mais alto

Sementes de Abóbora

5.8 µg1% VD

Quinoa

78 µg19% VD

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

Vitamina B1 (Tiamina)Quinoa mais alto

Sementes de Abóbora

0.03 mg2% VD

Quinoa

0.20 mg16% VD

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

Vitamina B2 (Riboflavina)Quinoa mais alto

Sementes de Abóbora

0.02 mg1% VD

Quinoa

0.20 mg16% VD

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

Vitamina B3 (Niacina)Quinoa mais alto

Sementes de Abóbora

0.50 mg3% VD

Quinoa

0.76 mg5% VD

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

Vitamina B5Quinoa mais alto

Sementes de Abóbora

0.08 mg2% VD

Quinoa

0.42 mg8% VD

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

Vitamina B6Quinoa mais alto

Sementes de Abóbora

0.01 mg1% VD

Quinoa

0.23 mg13% VD

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

Vitamina B12Semelhante

Sementes de Abóbora

0 µg

Quinoa

0 µg

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

Minerais7 nutrientes

SódioQuinoa mais alto

Sementes de Abóbora

0.70 mg

Quinoa

13.0 mg1% VD

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

PotássioQuinoa mais alto

Sementes de Abóbora

80.9 mg2% VD

Quinoa

318 mg7% VD

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

CálcioQuinoa mais alto

Sementes de Abóbora

4.6 mg

Quinoa

31.5 mg2% VD

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

FerroQuinoa mais alto

Sementes de Abóbora

0.88 mg5% VD

Quinoa

2.8 mg15% VD

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

MagnésioQuinoa mais alto

Sementes de Abóbora

59.2 mg14% VD

Quinoa

118 mg28% VD

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

FósforoQuinoa mais alto

Sementes de Abóbora

123 mg10% VD

Quinoa

281 mg22% VD

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

ZincoQuinoa mais alto

Sementes de Abóbora

0.78 mg7% VD

Quinoa

2.0 mg18% VD

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

Lipídios1 nutrientes

Gordura SaturadaSementes de Abóbora mais alto

Sementes de Abóbora

0.87 g4% VD

Quinoa

0.43 g2% VD

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

Nutriente

Sementes de AbóboraAmount per 100 kcal (18 g)

QuinoaAmount per 100 kcal (83 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Sementes de Abóbora

101 kcal5% VD

Quinoa

100 kcal5% VD

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

ProteínaSementes de Abóbora mais alto

Sementes de Abóbora

5.4 g11% VD

Quinoa

3.7 g7% VD

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

CarboidratosQuinoa mais alto

Sementes de Abóbora

1.9 g1% VD

Quinoa

17.7 g6% VD

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

Fibra AlimentarQuinoa mais alto

Sementes de Abóbora

1.1 g4% VD

Quinoa

2.3 g8% VD

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

Gordura TotalSementes de Abóbora mais alto

Sementes de Abóbora

8.8 g11% VD

Quinoa

1.6 g2% VD

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

AçúcaresQuinoa mais alto

Sementes de Abóbora

0.25 g1% VD

Quinoa

0.72 g1% VD

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

Vitaminas12 nutrientes

Vitamina CSementes de Abóbora mais alto

Sementes de Abóbora

0.34 mg

Quinoa

0 mg

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

Vitamina AQuinoa mais alto

Sementes de Abóbora

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 DSemelhante

Sementes de Abóbora

0 µg

Quinoa

0 µg

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

Vitamina EQuinoa mais alto

Sementes de Abóbora

0.39 mg3% VD

Quinoa

0.52 mg3% VD

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

Vitamina KSementes de Abóbora mais alto

Sementes de Abóbora

1.3 µg1% VD

Quinoa

0 µg

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

Ácido FólicoQuinoa mais alto

Sementes de Abóbora

10 µg3% VD

Quinoa

35 µg9% VD

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

Vitamina B1 (Tiamina)Semelhante

Sementes de Abóbora

0.05 mg4% VD

Quinoa

0.09 mg7% VD

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

Vitamina B2 (Riboflavina)Quinoa mais alto

Sementes de Abóbora

0.03 mg2% VD

Quinoa

0.09 mg7% VD

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

Vitamina B3 (Niacina)Sementes de Abóbora mais alto

Sementes de Abóbora

0.90 mg6% VD

Quinoa

0.34 mg2% VD

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

Vitamina B5Quinoa mais alto

Sementes de Abóbora

0.14 mg3% VD

Quinoa

0.19 mg4% VD

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

Vitamina B6Quinoa mais alto

Sementes de Abóbora

0.03 mg2% VD

Quinoa

0.10 mg6% VD

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

Vitamina B12Semelhante

Sementes de Abóbora

0 µg

Quinoa

0 µg

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

Minerais7 nutrientes

SódioQuinoa mais alto

Sementes de Abóbora

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%).

PotássioSemelhante

Sementes de Abóbora

146 mg3% VD

Quinoa

143 mg3% VD

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

CálcioQuinoa mais alto

Sementes de Abóbora

8.3 mg1% VD

Quinoa

14.1 mg1% VD

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

FerroSementes de Abóbora mais alto

Sementes de Abóbora

1.6 mg9% VD

Quinoa

1.2 mg7% VD

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

MagnésioSementes de Abóbora mais alto

Sementes de Abóbora

107 mg25% VD

Quinoa

53.1 mg13% VD

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

FósforoSementes de Abóbora mais alto

Sementes de Abóbora

222 mg18% VD

Quinoa

126 mg10% VD

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

ZincoSementes de Abóbora mais alto

Sementes de Abóbora

1.4 mg13% VD

Quinoa

0.90 mg8% VD

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

Lipídios1 nutrientes

Gordura SaturadaSementes de Abóbora mais alto

Sementes de Abóbora

1.6 g8% VD

Quinoa

0.19 g1% VD

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

Nutriente

Sementes de AbóboraNormalized to 300 kcal (54 g)

QuinoaNormalized to 300 kcal (250 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Sementes de Abóbora

302 kcal15% VD

Quinoa

300 kcal15% VD

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

ProteínaSementes de Abóbora mais alto

Sementes de Abóbora

16.3 g33% VD

Quinoa

11.0 g22% VD

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

CarboidratosQuinoa mais alto

Sementes de Abóbora

5.8 g2% VD

Quinoa

53.3 g19% VD

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

Fibra AlimentarQuinoa mais alto

Sementes de Abóbora

3.2 g12% VD

Quinoa

7.0 g25% VD

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

Gordura TotalSementes de Abóbora mais alto

Sementes de Abóbora

26.5 g34% VD

Quinoa

4.8 g6% VD

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

AçúcaresQuinoa mais alto

Sementes de Abóbora

0.76 g2% VD

Quinoa

2.2 g4% VD

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

Vitaminas12 nutrientes

Vitamina CSementes de Abóbora mais alto

Sementes de Abóbora

1.0 mg1% VD

Quinoa

0 mg

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

Vitamina AQuinoa mais alto

Sementes de Abóbora

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 DSemelhante

Sementes de Abóbora

0 µg

Quinoa

0 µg

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

Vitamina EQuinoa mais alto

Sementes de Abóbora

1.2 mg8% VD

Quinoa

1.6 mg11% VD

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

Vitamina KSementes de Abóbora mais alto

Sementes de Abóbora

3.9 µg3% VD

Quinoa

0 µg

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

Ácido FólicoQuinoa mais alto

Sementes de Abóbora

31 µg8% VD

Quinoa

105 µg26% VD

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

Vitamina B1 (Tiamina)Quinoa mais alto

Sementes de Abóbora

0.15 mg12% VD

Quinoa

0.27 mg22% VD

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

Vitamina B2 (Riboflavina)Quinoa mais alto

Sementes de Abóbora

0.08 mg6% VD

Quinoa

0.28 mg21% VD

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

Vitamina B3 (Niacina)Sementes de Abóbora mais alto

Sementes de Abóbora

2.7 mg17% VD

Quinoa

1.0 mg6% VD

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

Vitamina B5Quinoa mais alto

Sementes de Abóbora

0.41 mg8% VD

Quinoa

0.57 mg11% VD

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

Vitamina B6Quinoa mais alto

Sementes de Abóbora

0.08 mg5% VD

Quinoa

0.31 mg18% VD

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

Vitamina B12Semelhante

Sementes de Abóbora

0 µg

Quinoa

0 µg

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

Minerais7 nutrientes

SódioQuinoa mais alto

Sementes de Abóbora

3.8 mg

Quinoa

17.5 mg1% VD

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

PotássioSemelhante

Sementes de Abóbora

437 mg9% VD

Quinoa

430 mg9% VD

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

CálcioQuinoa mais alto

Sementes de Abóbora

24.8 mg2% VD

Quinoa

42.5 mg3% VD

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

FerroSementes de Abóbora mais alto

Sementes de Abóbora

4.8 mg26% VD

Quinoa

3.7 mg21% VD

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

MagnésioSementes de Abóbora mais alto

Sementes de Abóbora

320 mg76% VD

Quinoa

160 mg38% VD

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

FósforoSementes de Abóbora mais alto

Sementes de Abóbora

666 mg53% VD

Quinoa

380 mg30% VD

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

ZincoSementes de Abóbora mais alto

Sementes de Abóbora

4.2 mg38% VD

Quinoa

2.7 mg25% VD

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

Lipídios1 nutrientes

Gordura SaturadaSementes de Abóbora mais alto

Sementes de Abóbora

4.7 g23% VD

Quinoa

0.58 g3% VD

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

Sementes de Abóbora vs Quinoa

Sementes de Abóbora

Quinoa

Nutritional Takeaways

Resumo da Comparação