Dry couscous vs Quinoa flour
In short
Gram for gram, the calories are about the same: 376 in 100 g of dry couscous, 378 of quinoa flour. Both get most of their calories from carbohydrate.
More in dry couscous: niacin (2.9×). More in quinoa flour: manganese (2.6×), magnesium (3.7×), copper, iron (4.2×) and 8 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
12.8 g protein · 77.4 g carbs · 0.64 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.
- Manganese0.78 mg · 2 mg34%88%
- Magnesium44 mg · 164 mg10%39%
- Copper0.25 mg · 0.48 mg27%54%
- Iron1.1 mg · 4.5 mg6%25%
- Riboflavin (B2)0.078 mg · 0.32 mg6%24%
- Zinc0.83 mg · 2.8 mg8%25%
- Phosphorus170 mg · 369 mg14%30%
- Thiamin (B1)0.16 mg · 0.34 mg14%29%
- Niacin (B3)3.5 mg · 1.2 mg22%8%
- Potassium166 mg · 551 mg4%12%
- Total fat0.64 g · 6.6 g1%8%
- Vitamin B60.11 mg · 0.22 mg6%13%
- Fiber5 g · 6.3 g18%22%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein12.8 g · 11.9 g26%·24%
- Carbohydrates77.4 g · 69.5 g28%·25%
- Sodiumlimit10 mg · 6.3 mg<1%·<1%
- Calcium24 mg · 37.6 mg2%·3%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin C, vitamin D, pantothenic acid (B5), biotin (B7), folate, vitamin B12.
From USDA FoodData Central: Dry couscous (SR Legacy 169699), 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.