Quinoa flour vs Plain couscous, cooked
In short
Gram for gram, there are 3.4 times as many calories in quinoa flour as in plain couscous, cooked (378 vs 111 in 100 g). Both get most of their calories from carbohydrate.
More in quinoa flour: copper (12×), magnesium, phosphorus (17×), thiamin (5.5×) and 9 more. More in plain couscous, cooked: selenium (6.7×) and sodium. 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 · 23.1 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.
- Copper0.48 mg · 0.041 mg54%5%
- Selenium4.1 µg · 27.4 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 · 23.1 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%
- Sodiumlimit6.3 mg · 189 mg<1%8%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- 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, manganese, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Quinoa flour (Foundation 2512372), Plain couscous, cooked (Survey (FNDDS) 2708441). 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.