Couscous vs quinoa

Plain couscous, cookedQuinoa, cooked
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 90 g of couscous or 83 g of quinoa. Both get most of their calories from carbohydrate.

More in couscous: selenium (11×) and sodium. More in quinoa: copper (4.3×), magnesium (7.4×), phosphorus (6.4×), zinc (3.9×) and 3 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Plain couscous, cooked100 cal

90.1 g · 3.4 g protein · 20.8 g carbs (0.09 g sugars) · 0.14 g fat

Quinoa, cooked100 cal

83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 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.

0%25%50%
  • Selenium24.7 µg · 2.3 µg
    45%4%
  • Copper0.037 mg · 0.16 mg
    4%18%
  • Magnesium7.2 mg · 53.3 mg
    2%13%
  • Phosphorus19.8 mg · 127 mg
    2%10%
  • Sodiumlimit170 mg · 5.8 mg
    7%<1%
  • Zinc0.23 mg · 0.91 mg
    2%8%
  • Folate13.5 µg · 35 µg
    3%9%
  • Riboflavin (B2)0.024 mg · 0.092 mg
    2%7%
  • Iron0.34 mg · 1.2 mg
    2%7%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein3.4 g · 3.7 g7%·7%
  • Total fat0.14 g · 1.6 g<1%·2%
  • Saturated fatlimit0.026 g · 0.19 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates20.8 g · 17.8 g8%·6%
  • Fiber1.3 g · 2.3 g5%·8%
  • Potassium52.3 mg · 143 mg1%·3%
  • Calcium7.2 mg · 14.2 mg1%·1%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.12 mg · 0.53 mg1%·4%
  • Vitamin K0.09 µg · 0 µg<1%·0%
  • Thiamin (B1)0.057 mg · 0.089 mg5%·7%
  • Niacin (B3)0.88 mg · 0.34 mg6%·2%
  • Vitamin B60.046 mg · 0.1 mg3%·6%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline3 mg · 19.2 mg1%·3%

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.

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Compare Plain couscous, cooked withQuinoa flourUncooked quinoaAncient Harvest corn and quinoa pasta, cookedDry couscous