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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Manganese34% vs 88%
0.78 mg vs 2 mg
- Magnesium10% vs 39%
44 mg vs 164 mg
- Copper27% vs 54%
0.25 mg vs 0.48 mg
- Iron6% vs 25%
1.1 mg vs 4.5 mg
- Riboflavin (B2)6% vs 24%
0.078 mg vs 0.32 mg
- Zinc8% vs 25%
0.83 mg vs 2.8 mg
- Phosphorus14% vs 30%
170 mg vs 369 mg
- Thiamin (B1)14% vs 29%
0.16 mg vs 0.34 mg
- Niacin (B3)22% vs 8%
3.5 mg vs 1.2 mg
- Potassium4% vs 12%
166 mg vs 551 mg
- Total fat1% vs 8%
0.64 g vs 6.6 g
- Vitamin B66% vs 13%
0.11 mg vs 0.22 mg
- Fiber18% vs 22%
5 g vs 6.3 g
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.