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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Niacin (B3)8% vs 38%
1.2 mg vs 6 mg
- Manganese88% vs 59%
2 mg vs 1.3 mg
- Carbohydrates25% vs 49%
69.5 g vs 134 g
- Magnesium39% vs 18%
164 mg vs 76.1 mg
- Protein24% vs 44%
11.9 g vs 22.1 g
- Iron25% vs 10%
4.5 mg vs 1.9 mg
- Riboflavin (B2)24% vs 10%
0.32 mg vs 0.13 mg
- Zinc25% vs 13%
2.8 mg vs 1.4 mg
- Fiber22% vs 31%
6.3 g vs 8.7 g
- Total fat8% vs 1%
6.6 g vs 1.1 g
- Copper54% vs 47%
0.48 mg vs 0.43 mg
- Phosphorus30% vs 24%
369 mg vs 294 mg
- Potassium12% vs 6%
551 mg vs 287 mg
- Thiamin (B1)29% vs 23%
0.34 mg vs 0.28 mg
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.