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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Niacin (B3)38% vs 8%
6 mg vs 1.2 mg
- Manganese59% vs 88%
1.3 mg vs 2 mg
- Carbohydrates49% vs 25%
134 g vs 69.5 g
- Magnesium18% vs 39%
76.1 mg vs 164 mg
- Protein44% vs 24%
22.1 g vs 11.9 g
- Iron10% vs 25%
1.9 mg vs 4.5 mg
- Riboflavin (B2)10% vs 24%
0.13 mg vs 0.32 mg
- Zinc13% vs 25%
1.4 mg vs 2.8 mg
- Fiber31% vs 22%
8.7 g vs 6.3 g
- Total fat1% vs 8%
1.1 g vs 6.6 g
- Copper47% vs 54%
0.43 mg vs 0.48 mg
- Phosphorus24% vs 30%
294 mg vs 369 mg
- Potassium6% vs 12%
287 mg vs 551 mg
- Thiamin (B1)23% vs 29%
0.28 mg vs 0.34 mg
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.