Quinoa flour vs Cooked couscous
In short
For the same 100 calories you eat 26 g of quinoa flour or 89 g of cooked couscous. Both get most of their calories from carbohydrate.
More in quinoa flour: manganese (7.1×), copper (3.5×), magnesium (6.1×), phosphorus (5×) and 3 more. More in cooked couscous: selenium. Everything else is within 4% of a day's needs.
Calories, and where they come from
26.4 g · 3.2 g protein · 18.4 g carbs · 1.7 g fat
89.3 g · 3.4 g protein · 20.7 g carbs (0.089 g sugars) · 0.14 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.
- Selenium1.1 µg · 24.6 µg2%45%
- Manganese0.53 mg · 0.075 mg23%3%
- Copper0.13 mg · 0.037 mg14%4%
- Magnesium43.3 mg · 7.1 mg10%2%
- Phosphorus97.6 mg · 19.6 mg8%2%
- Iron1.2 mg · 0.34 mg7%2%
- Riboflavin (B2)0.084 mg · 0.024 mg6%2%
- Zinc0.73 mg · 0.23 mg7%2%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.2 g · 3.4 g6%·7%
- Total fat1.7 g · 0.14 g2%·<1%
- Carbohydrates18.4 g · 20.7 g7%·8%
- Fiber1.7 g · 1.3 g6%·4%
- Sodiumlimit1.7 mg · 4.5 mg<1%·<1%
- Potassium146 mg · 51.8 mg3%·1%
- Calcium9.9 mg · 7.1 mg1%·1%
- Thiamin (B1)0.091 mg · 0.056 mg8%·5%
- Niacin (B3)0.32 mg · 0.88 mg2%·5%
- Vitamin B60.059 mg · 0.046 mg3%·3%
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.