Couscous vs quinoa

Plain couscous, cookedQuinoa, cooked
Same weightSame caloriesOne serving

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

Plain couscous, cooked111 cal

3.8 g protein · 23.1 g carbs (0.1 g sugars) · 0.16 g fat

Quinoa, cooked120 cal

4.4 g protein · 21.3 g carbs (0.87 g sugars) · 1.9 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.

0%25%50%
  • Selenium50% vs 5%

    27.4 µg vs 2.8 µg

  • Copper5% vs 21%

    0.041 mg vs 0.19 mg

  • Magnesium2% vs 15%

    8 mg vs 64 mg

  • Phosphorus2% vs 12%

    22 mg vs 152 mg

  • Sodiumlimit8% vs <1%

    189 mg vs 7 mg

  • Zinc2% vs 10%

    0.26 mg vs 1.1 mg

  • Folate4% vs 11%

    15 µg vs 42 µg

  • Riboflavin (B2)2% vs 8%

    0.027 mg vs 0.11 mg

  • Iron2% vs 8%

    0.38 mg vs 1.5 mg

  • Fiber5% vs 10%

    1.4 g vs 2.8 g

  • Vitamin B63% vs 7%

    0.051 mg vs 0.12 mg

Show as: bars · dots

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.

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