Plain couscous, cooked vs Uncooked quinoa

Where they differ

Each dot 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 gap is a small difference. Color says which food, never which is better.

• Copper5% vs 66%

  0.041 mg vs 0.59 mg

• Magnesium2% vs 47%

  8 mg vs 197 mg

• Folate4% vs 46%

  15 µg vs 184 µg

• Phosphorus2% vs 37%

  22 mg vs 457 mg

• Selenium50% vs 15%

  27.4 µg vs 8.5 µg

• Zinc2% vs 28%

  0.26 mg vs 3.1 mg

• Vitamin B63% vs 29%

  0.051 mg vs 0.49 mg

• Thiamin (B1)5% vs 30%

  0.063 mg vs 0.36 mg

• Iron2% vs 25%

  0.38 mg vs 4.6 mg

• Riboflavin (B2)2% vs 24%

  0.027 mg vs 0.32 mg

• Protein8% vs 28%

  3.8 g vs 14.1 g

• Fiber5% vs 25%

  1.4 g vs 7 g

• Vitamin E1% vs 16%

  0.13 mg vs 2.4 mg

• Carbohydrates8% vs 23%

  23.1 g vs 64.2 g

• Choline1% vs 13%

  3.3 mg vs 70.2 mg

• Potassium1% vs 12%

  58 mg vs 563 mg

• Sodiumlimit8% vs <1%

  189 mg vs 5 mg

• Total fat<1% vs 8%

  0.16 g vs 6.1 g

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%