Plain couscous, cooked vs Uncooked quinoa
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
90.1 g · 3.4 g protein · 20.8 g carbs (0.09 g sugars) · 0.14 g fat
27.2 g · 3.8 g protein · 17.4 g carbs · 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.
- 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 53.5 mg
- Folate3% vs 13%
13.5 µg vs 50 µg
- Phosphorus2% vs 10%
19.8 mg vs 124 mg
- Sodiumlimit7% vs <1%
170 mg vs 1.4 mg
- Zinc2% vs 8%
0.23 mg vs 0.84 mg
- Vitamin B63% vs 8%
0.046 mg vs 0.13 mg
- Iron2% vs 7%
0.34 mg vs 1.2 mg
- Riboflavin (B2)2% vs 7%
0.024 mg vs 0.086 mg
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.