Quinoa flour vs Dry couscous
In short
One serving each: 378 calories in quinoa flour (100 g), 650 calories in dry couscous (1 cup, 173 g). Both get most of their calories from carbohydrate.
More in quinoa flour: manganese, magnesium (2.2×), iron (2.4×), riboflavin (2.3×) and 6 more. More in dry couscous: niacin (5×), carbohydrates, protein and fiber. Everything else is within 4% of a day's needs.
Calories, and where they come from
100 g · 11.9 g protein · 69.5 g carbs · 6.6 g fat
1 cup (173 g) · 22.1 g protein · 134 g carbs · 1.1 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.
- Niacin (B3)1.2 mg · 6 mg8%38%
- Manganese2 mg · 1.3 mg88%59%
- Carbohydrates69.5 g · 134 g25%49%
- Magnesium164 mg · 76.1 mg39%18%
- Protein11.9 g · 22.1 g24%44%
- Iron4.5 mg · 1.9 mg25%10%
- Riboflavin (B2)0.32 mg · 0.13 mg24%10%
- Zinc2.8 mg · 1.4 mg25%13%
- Fiber6.3 g · 8.7 g22%31%
- Total fat6.6 g · 1.1 g8%1%
- Copper0.48 mg · 0.43 mg54%47%
- Phosphorus369 mg · 294 mg30%24%
- Potassium551 mg · 287 mg12%6%
- Thiamin (B1)0.34 mg · 0.28 mg29%23%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Sodiumlimit6.3 mg · 17.3 mg<1%·1%
- Calcium37.6 mg · 41.5 mg3%·3%
- Vitamin B60.22 mg · 0.19 mg13%·11%
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.