Cooked couscous vs Quinoa flour
In short
Gram for gram, there are 3.4 times as many calories in quinoa flour as in cooked couscous (378 vs 112 in 100 g). Both get most of their calories from carbohydrate.
More in cooked couscous: selenium (6.7×). More in quinoa flour: manganese, copper (12×), magnesium, phosphorus (17×) and 10 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
3.8 g protein · 23.2 g carbs (0.1 g sugars) · 0.16 g fat
11.9 g protein · 69.5 g carbs · 6.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Manganese0.084 mg · 2 mg4%88%
- Copper0.041 mg · 0.48 mg5%54%
- Selenium27.5 µg · 4.1 µg50%7%
- Magnesium8 mg · 164 mg2%39%
- Phosphorus22 mg · 369 mg2%30%
- Thiamin (B1)0.063 mg · 0.34 mg5%29%
- Iron0.38 mg · 4.5 mg2%25%
- Zinc0.26 mg · 2.8 mg2%25%
- Riboflavin (B2)0.027 mg · 0.32 mg2%24%
- Fiber1.4 g · 6.3 g5%22%
- Carbohydrates23.2 g · 69.5 g8%25%
- Protein3.8 g · 11.9 g8%24%
- Potassium58 mg · 551 mg1%12%
- Vitamin B60.051 mg · 0.22 mg3%13%
- Total fat0.16 g · 6.6 g<1%8%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Sodiumlimit5 mg · 6.3 mg<1%·<1%
- Calcium8 mg · 37.6 mg1%·3%
- Niacin (B3)0.98 mg · 1.2 mg6%·8%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, pantothenic acid (B5), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Cooked couscous (SR Legacy 169700), Quinoa flour (Foundation 2512372). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.