Plain couscous, cooked vs Uncooked quinoa

Plain couscous, cookedUncooked quinoa
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 90 g of plain couscous, cooked or 27 g of uncooked quinoa. Both get most of their calories from carbohydrate.

More in plain couscous, cooked: selenium (11×) and sodium. More in uncooked quinoa: copper (4.3×), magnesium (7.4×), folate (3.7×), phosphorus (6.3×) and 4 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

Uncooked quinoa100 cal

27.2 g · 3.8 g protein · 17.4 g carbs · 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 · 53.5 mg
    2%13%
  • Folate13.5 µg · 50 µg
    3%13%
  • Phosphorus19.8 mg · 124 mg
    2%10%
  • Sodiumlimit170 mg · 1.4 mg
    7%<1%
  • Zinc0.23 mg · 0.84 mg
    2%8%
  • Vitamin B60.046 mg · 0.13 mg
    3%8%
  • Iron0.34 mg · 1.2 mg
    2%7%
  • Riboflavin (B2)0.024 mg · 0.086 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 · 3.8 g7%·8%
  • 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 · 17.4 g8%·6%
  • Fiber1.3 g · 1.9 g5%·7%
  • Potassium52.3 mg · 153 mg1%·3%
  • Calcium7.2 mg · 12.8 mg1%·1%
  • Vitamin A0 µg · 0.27 µg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.12 mg · 0.66 mg1%·4%
  • Vitamin K0.09 µg · 0 µg<1%·0%
  • Thiamin (B1)0.057 mg · 0.098 mg5%·8%
  • Niacin (B3)0.88 mg · 0.41 mg6%·3%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline3 mg · 19.1 mg1%·3%

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.

vs
Compare Plain couscous, cooked withQuinoa flourQuinoa, cookedAncient Harvest corn and quinoa pasta, cookedDry couscous
Plain couscous, cooked vs Uncooked quinoa: nutrition compared | MyFoodAnalysis