Quinoa flour vs Cooked couscous
In short
Gram for gram, there are 3.4 times as many calories in quinoa flour as in cooked couscous (378 vs 112 in 100 g). Both get most of their calories from carbohydrate.
More in quinoa flour: manganese, copper (12×), magnesium, phosphorus (17×) and 10 more. More in cooked couscous: selenium (6.7×). Everything else is within 4% of a day's needs.
Calories, and where they come from
11.9 g protein · 69.5 g carbs · 6.6 g fat
3.8 g protein · 23.2 g carbs (0.1 g sugars) · 0.16 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.
- Manganese2 mg · 0.084 mg88%4%
- Copper0.48 mg · 0.041 mg54%5%
- Selenium4.1 µg · 27.5 µg7%50%
- Magnesium164 mg · 8 mg39%2%
- Phosphorus369 mg · 22 mg30%2%
- Thiamin (B1)0.34 mg · 0.063 mg29%5%
- Iron4.5 mg · 0.38 mg25%2%
- Zinc2.8 mg · 0.26 mg25%2%
- Riboflavin (B2)0.32 mg · 0.027 mg24%2%
- Fiber6.3 g · 1.4 g22%5%
- Carbohydrates69.5 g · 23.2 g25%8%
- Protein11.9 g · 3.8 g24%8%
- Potassium551 mg · 58 mg12%1%
- Vitamin B60.22 mg · 0.051 mg13%3%
- Total fat6.6 g · 0.16 g8%<1%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Sodiumlimit6.3 mg · 5 mg<1%·<1%
- Calcium37.6 mg · 8 mg3%·1%
- Niacin (B3)1.2 mg · 0.98 mg8%·6%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, pantothenic acid (B5), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Quinoa flour (Foundation 2512372), Cooked couscous (SR Legacy 169700). 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.