Cooked couscous vs Quinoa flour
In short
For the same 100 calories you eat 89 g of cooked couscous or 26 g of quinoa flour. Both get most of their calories from carbohydrate.
More in cooked couscous: selenium. More in quinoa flour: manganese (7.1×), copper (3.5×), magnesium (6.1×), phosphorus (5×) and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
89.3 g · 3.4 g protein · 20.7 g carbs (0.089 g sugars) · 0.14 g fat
26.4 g · 3.2 g protein · 18.4 g carbs · 1.7 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 calories 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.
- Selenium24.6 µg · 1.1 µg45%2%
- Manganese0.075 mg · 0.53 mg3%23%
- Copper0.037 mg · 0.13 mg4%14%
- Magnesium7.1 mg · 43.3 mg2%10%
- Phosphorus19.6 mg · 97.6 mg2%8%
- Iron0.34 mg · 1.2 mg2%7%
- Riboflavin (B2)0.024 mg · 0.084 mg2%6%
- Zinc0.23 mg · 0.73 mg2%7%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.4 g · 3.2 g7%·6%
- Total fat0.14 g · 1.7 g<1%·2%
- Carbohydrates20.7 g · 18.4 g8%·7%
- Fiber1.3 g · 1.7 g4%·6%
- Sodiumlimit4.5 mg · 1.7 mg<1%·<1%
- Potassium51.8 mg · 146 mg1%·3%
- Calcium7.1 mg · 9.9 mg1%·1%
- Thiamin (B1)0.056 mg · 0.091 mg5%·8%
- Niacin (B3)0.88 mg · 0.32 mg5%·2%
- Vitamin B60.046 mg · 0.059 mg3%·3%
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.