Couscous vs quinoa
In short
Gram for gram, there are 8% more calories in quinoa than in couscous (120 vs 111 in 100 g). Both get most of their calories from carbohydrate.
More in couscous: selenium (9.8×) and sodium. More in quinoa: copper (4.7×), magnesium (8×), phosphorus (6.9×), zinc (4.2×) and 5 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
3.8 g protein · 23.1 g carbs (0.1 g sugars) · 0.16 g fat
4.4 g protein · 21.3 g carbs (0.87 g sugars) · 1.9 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.
- Selenium27.4 µg · 2.8 µg50%5%
- Copper0.041 mg · 0.19 mg5%21%
- Magnesium8 mg · 64 mg2%15%
- Phosphorus22 mg · 152 mg2%12%
- Sodiumlimit189 mg · 7 mg8%<1%
- Zinc0.26 mg · 1.1 mg2%10%
- Folate15 µg · 42 µg4%11%
- Riboflavin (B2)0.027 mg · 0.11 mg2%8%
- Iron0.38 mg · 1.5 mg2%8%
- Fiber1.4 g · 2.8 g5%10%
- Vitamin B60.051 mg · 0.12 mg3%7%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein3.8 g · 4.4 g8%·9%
- Total fat0.16 g · 1.9 g<1%·2%
- Saturated fatlimit0.029 g · 0.23 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates23.1 g · 21.3 g8%·8%
- Potassium58 mg · 172 mg1%·4%
- Calcium8 mg · 17 mg1%·1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.13 mg · 0.63 mg1%·4%
- Vitamin K0.1 µg · 0 µg<1%·0%
- Thiamin (B1)0.063 mg · 0.11 mg5%·9%
- Niacin (B3)0.98 mg · 0.41 mg6%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline3.3 mg · 23 mg1%·4%
Reported for only one of the two, so not compared: manganese.
From USDA FoodData Central: Plain couscous, cooked (Survey (FNDDS) 2708441), Quinoa, cooked (SR Legacy 168917). 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.