Plain couscous, cooked vs Quinoa flour
In short
One serving each: 178 calories in plain couscous, cooked (1 cup, cooked, 160 g), 378 calories in quinoa flour (100 g). Both get most of their calories from carbohydrate.
More in plain couscous, cooked: selenium (11×) and sodium. More in quinoa flour: copper (7.3×), magnesium (13×), phosphorus (10×), iron (7.4×) and 9 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup, cooked (160 g) · 6 g protein · 37 g carbs (0.16 g sugars) · 0.26 g fat
100 g · 11.9 g protein · 69.5 g carbs · 6.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.
- Selenium43.8 µg · 4.1 µg80%7%
- Copper0.066 mg · 0.48 mg7%54%
- Magnesium12.8 mg · 164 mg3%39%
- Phosphorus35.2 mg · 369 mg3%30%
- Iron0.61 mg · 4.5 mg3%25%
- Zinc0.42 mg · 2.8 mg4%25%
- Riboflavin (B2)0.043 mg · 0.32 mg3%24%
- Thiamin (B1)0.1 mg · 0.34 mg8%29%
- Fiber2.2 g · 6.3 g8%22%
- Sodiumlimit302 mg · 6.3 mg13%<1%
- Carbohydrates37 g · 69.5 g13%25%
- Protein6 g · 11.9 g12%24%
- Potassium92.8 mg · 551 mg2%12%
- Vitamin B60.082 mg · 0.22 mg5%13%
- Total fat0.26 g · 6.6 g<1%8%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Calcium12.8 mg · 37.6 mg1%·3%
- Niacin (B3)1.6 mg · 1.2 mg10%·8%
Reported for only one of the two, so not compared: saturated fat, cholesterol, manganese, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Plain couscous, cooked (Survey (FNDDS) 2708441), 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.