Quinoa flour vs Dry couscous
In short
Gram for gram, the calories are about the same: 378 in 100 g of quinoa flour, 376 of dry couscous. Both get most of their calories from carbohydrate.
More in quinoa flour: manganese (2.6×), magnesium (3.7×), copper, iron (4.2×) and 8 more. More in dry couscous: niacin (2.9×). 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
12.8 g protein · 77.4 g carbs · 0.64 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 · 0.78 mg88%34%
- Magnesium164 mg · 44 mg39%10%
- Copper0.48 mg · 0.25 mg54%27%
- Iron4.5 mg · 1.1 mg25%6%
- Riboflavin (B2)0.32 mg · 0.078 mg24%6%
- Zinc2.8 mg · 0.83 mg25%8%
- Phosphorus369 mg · 170 mg30%14%
- Thiamin (B1)0.34 mg · 0.16 mg29%14%
- Niacin (B3)1.2 mg · 3.5 mg8%22%
- Potassium551 mg · 166 mg12%4%
- Total fat6.6 g · 0.64 g8%1%
- Vitamin B60.22 mg · 0.11 mg13%6%
- Fiber6.3 g · 5 g22%18%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein11.9 g · 12.8 g24%·26%
- Carbohydrates69.5 g · 77.4 g25%·28%
- Sodiumlimit6.3 mg · 10 mg<1%·<1%
- Calcium37.6 mg · 24 mg3%·2%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin C, vitamin D, pantothenic acid (B5), biotin (B7), folate, vitamin B12.
From USDA FoodData Central: Quinoa flour (Foundation 2512372), Dry couscous (SR Legacy 169699). 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.