Dry couscous vs Quinoa flour
In short
One serving each: 650 calories in dry couscous (1 cup, 173 g), 378 calories in quinoa flour (100 g). Both get most of their calories from carbohydrate.
More in dry couscous: niacin (5×), carbohydrates, protein and fiber. More in quinoa flour: manganese, magnesium (2.2×), iron (2.4×), riboflavin (2.3×) and 6 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (173 g) · 22.1 g protein · 134 g carbs · 1.1 g fat
100 g · 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 one serving 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.
- Niacin (B3)6 mg · 1.2 mg38%8%
- Manganese1.3 mg · 2 mg59%88%
- Carbohydrates134 g · 69.5 g49%25%
- Magnesium76.1 mg · 164 mg18%39%
- Protein22.1 g · 11.9 g44%24%
- Iron1.9 mg · 4.5 mg10%25%
- Riboflavin (B2)0.13 mg · 0.32 mg10%24%
- Zinc1.4 mg · 2.8 mg13%25%
- Fiber8.7 g · 6.3 g31%22%
- Total fat1.1 g · 6.6 g1%8%
- Copper0.43 mg · 0.48 mg47%54%
- Phosphorus294 mg · 369 mg24%30%
- Potassium287 mg · 551 mg6%12%
- Thiamin (B1)0.28 mg · 0.34 mg23%29%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Sodiumlimit17.3 mg · 6.3 mg1%·<1%
- Calcium41.5 mg · 37.6 mg3%·3%
- Vitamin B60.19 mg · 0.22 mg11%·13%
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.