Plain couscous, cooked vs Uncooked quinoa

Plain couscous, cookedUncooked quinoa
Same weightSame caloriesOne serving

In short

One serving each: 178 calories in plain couscous, cooked (1 cup, cooked, 160 g), 626 calories in uncooked quinoa (1 cup, 170 g). Both get most of their calories from carbohydrate.

More in plain couscous, cooked: selenium (3×) and sodium. More in uncooked quinoa: copper (15×), magnesium, folate (13×), phosphorus and 15 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Plain couscous, cooked178 cal

1 cup, cooked (160 g) · 6 g protein · 37 g carbs (0.16 g sugars) · 0.26 g fat

Uncooked quinoa626 cal

1 cup (170 g) · 24 g protein · 109 g carbs · 10.3 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.

0%62.5%125%
  • Copper0.066 mg · 1 mg
    7%111%
  • Magnesium12.8 mg · 335 mg
    3%80%
  • Folate24 µg · 313 µg
    6%78%
  • Phosphorus35.2 mg · 777 mg
    3%62%
  • Selenium43.8 µg · 14.4 µg
    80%26%
  • Zinc0.42 mg · 5.3 mg
    4%48%
  • Vitamin B60.082 mg · 0.83 mg
    5%49%
  • Thiamin (B1)0.1 mg · 0.61 mg
    8%51%
  • Iron0.61 mg · 7.8 mg
    3%43%
  • Riboflavin (B2)0.043 mg · 0.54 mg
    3%42%
  • Protein6 g · 24 g
    12%48%
  • Fiber2.2 g · 11.9 g
    8%43%
  • Vitamin E0.21 mg · 4.1 mg
    1%28%
  • Carbohydrates37 g · 109 g
    13%40%
  • Choline5.3 mg · 119 mg
    1%22%
  • Potassium92.8 mg · 957 mg
    2%20%
  • Total fat0.26 g · 10.3 g
    <1%13%
  • Sodiumlimit302 mg · 8.5 mg
    13%<1%
  • Niacin (B3)1.6 mg · 2.6 mg
    10%16%
  • Saturated fatlimit0.046 g · 1.2 g
    <1%6%
  • Calcium12.8 mg · 79.9 mg
    1%6%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Cholesterollimit0 mg · 0 mg0%·0%
  • Vitamin A0 µg · 1.7 µg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0.16 µg · 0 µg<1%·0%
  • 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.

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