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

Each dot 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 gap is a small difference. Color says which food, never which is better.

0%25%50%
  • Selenium45% vs 4%

    24.7 µg vs 2.3 µg

  • Copper4% vs 18%

    0.037 mg vs 0.16 mg

  • Magnesium2% vs 13%

    7.2 mg vs 53.3 mg

  • Phosphorus2% vs 10%

    19.8 mg vs 127 mg

  • Sodiumlimit7% vs <1%

    170 mg vs 5.8 mg

  • Zinc2% vs 8%

    0.23 mg vs 0.91 mg

  • Folate3% vs 9%

    13.5 µg vs 35 µg

  • Riboflavin (B2)2% vs 7%

    0.024 mg vs 0.092 mg

  • Iron2% vs 7%

    0.34 mg vs 1.2 mg

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.

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