Dry couscous vs Quinoa flour
In short
For the same 100 calories you eat 27 g of dry couscous or 26 g of quinoa flour. Both get most of their calories from carbohydrate.
More in quinoa flour: manganese (2.6×), magnesium (3.7×), copper, iron (4.2×) and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
26.6 g · 3.4 g protein · 20.6 g carbs · 0.17 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.
- Manganese0.21 mg · 0.53 mg9%23%
- Magnesium11.7 mg · 43.3 mg3%10%
- Copper0.066 mg · 0.13 mg7%14%
- Iron0.29 mg · 1.2 mg2%7%
- Riboflavin (B2)0.021 mg · 0.084 mg2%6%
- Zinc0.22 mg · 0.73 mg2%7%
- Phosphorus45.2 mg · 97.6 mg4%8%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.4 g · 3.2 g7%·6%
- Total fat0.17 g · 1.7 g<1%·2%
- Carbohydrates20.6 g · 18.4 g7%·7%
- Fiber1.3 g · 1.7 g5%·6%
- Sodiumlimit2.7 mg · 1.7 mg<1%·<1%
- Potassium44.1 mg · 146 mg1%·3%
- Calcium6.4 mg · 9.9 mg<1%·1%
- Thiamin (B1)0.043 mg · 0.091 mg4%·8%
- Niacin (B3)0.93 mg · 0.32 mg6%·2%
- Vitamin B60.029 mg · 0.059 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.