Plain couscous, cooked vs Uncooked quinoa

Plain couscous, cookedUncooked quinoa
Same weightSame caloriesOne serving

In short

Gram for gram, there are 3.3 times as many calories in uncooked quinoa as in plain couscous, cooked (368 vs 111 in 100 g). Both get most of their calories from carbohydrate.

More in plain couscous, cooked: selenium (3.2×) and sodium. More in uncooked quinoa: copper (14×), magnesium, folate (12×), phosphorus and 12 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

Uncooked quinoa368 cal

14.1 g protein · 64.2 g carbs · 6.1 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.

0%37.5%75%
  • Copper0.041 mg · 0.59 mg
    5%66%
  • Magnesium8 mg · 197 mg
    2%47%
  • Folate15 µg · 184 µg
    4%46%
  • Phosphorus22 mg · 457 mg
    2%37%
  • Selenium27.4 µg · 8.5 µg
    50%15%
  • Zinc0.26 mg · 3.1 mg
    2%28%
  • Vitamin B60.051 mg · 0.49 mg
    3%29%
  • Thiamin (B1)0.063 mg · 0.36 mg
    5%30%
  • Iron0.38 mg · 4.6 mg
    2%25%
  • Riboflavin (B2)0.027 mg · 0.32 mg
    2%24%
  • Protein3.8 g · 14.1 g
    8%28%
  • Fiber1.4 g · 7 g
    5%25%
  • Vitamin E0.13 mg · 2.4 mg
    1%16%
  • Carbohydrates23.1 g · 64.2 g
    8%23%
  • Choline3.3 mg · 70.2 mg
    1%13%
  • Potassium58 mg · 563 mg
    1%12%
  • Sodiumlimit189 mg · 5 mg
    8%<1%
  • Total fat0.16 g · 6.1 g
    <1%8%

Show as: bars · dots

Where they are alike

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

  • Saturated fatlimit0.029 g · 0.71 g<1%·4%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Calcium8 mg · 47 mg1%·4%
  • Vitamin A0 µg · 1 µg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0.1 µg · 0 µg<1%·0%
  • Niacin (B3)0.98 mg · 1.5 mg6%·10%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: manganese, vitamin C, pantothenic acid (B5).

From USDA FoodData Central: Plain couscous, cooked (Survey (FNDDS) 2708441), Uncooked quinoa (SR Legacy 168874). 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 flourQuinoa, cookedAncient Harvest corn and quinoa pasta, cookedDry couscous
Plain couscous, cooked vs Uncooked quinoa: nutrition compared | MyFoodAnalysis