Quinoa flour vs Plain couscous, cooked
In short
For the same 100 calories you eat 26 g of quinoa flour or 90 g of plain couscous, cooked. Both get most of their calories from carbohydrate.
More in quinoa flour: copper (3.4×), magnesium (6×), phosphorus (4.9×), iron (3.5×) and 2 more. More in plain couscous, cooked: selenium and sodium. 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
90.1 g · 3.4 g protein · 20.8 g carbs (0.09 g sugars) · 0.14 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Selenium2% vs 45%
1.1 µg vs 24.7 µg
- Copper14% vs 4%
0.13 mg vs 0.037 mg
- Magnesium10% vs 2%
43.3 mg vs 7.2 mg
- Sodiumlimit<1% vs 7%
1.7 mg vs 170 mg
- Phosphorus8% vs 2%
97.6 mg vs 19.8 mg
- Iron7% vs 2%
1.2 mg vs 0.34 mg
- Riboflavin (B2)6% vs 2%
0.084 mg vs 0.024 mg
- Zinc7% vs 2%
0.73 mg vs 0.23 mg
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 · 20.8 g7%·8%
- Fiber1.7 g · 1.3 g6%·5%
- Potassium146 mg · 52.3 mg3%·1%
- Calcium9.9 mg · 7.2 mg1%·1%
- Thiamin (B1)0.091 mg · 0.057 mg8%·5%
- Niacin (B3)0.32 mg · 0.88 mg2%·6%
- Vitamin B60.059 mg · 0.046 mg3%·3%
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.