Quinoa flour vs Plain couscous, cooked
In short
One serving each: 378 calories in quinoa flour (100 g), 178 calories in plain couscous, cooked (1 cup, cooked, 160 g). Both get most of their calories from carbohydrate.
More in quinoa flour: copper (7.3×), magnesium (13×), phosphorus (10×), iron (7.4×) and 9 more. More in plain couscous, cooked: selenium (11×) and sodium. 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, cooked (160 g) · 6 g protein · 37 g carbs (0.16 g sugars) · 0.26 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.
- Selenium4.1 µg · 43.8 µg7%80%
- Copper0.48 mg · 0.066 mg54%7%
- Magnesium164 mg · 12.8 mg39%3%
- Phosphorus369 mg · 35.2 mg30%3%
- Iron4.5 mg · 0.61 mg25%3%
- Zinc2.8 mg · 0.42 mg25%4%
- Riboflavin (B2)0.32 mg · 0.043 mg24%3%
- Thiamin (B1)0.34 mg · 0.1 mg29%8%
- Fiber6.3 g · 2.2 g22%8%
- Sodiumlimit6.3 mg · 302 mg<1%13%
- Carbohydrates69.5 g · 37 g25%13%
- Protein11.9 g · 6 g24%12%
- Potassium551 mg · 92.8 mg12%2%
- Vitamin B60.22 mg · 0.082 mg13%5%
- Total fat6.6 g · 0.26 g8%<1%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Calcium37.6 mg · 12.8 mg3%·1%
- Niacin (B3)1.2 mg · 1.6 mg8%·10%
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.