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
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.
- Selenium7% vs 80%
4.1 µg vs 43.8 µg
- Copper54% vs 7%
0.48 mg vs 0.066 mg
- Magnesium39% vs 3%
164 mg vs 12.8 mg
- Phosphorus30% vs 3%
369 mg vs 35.2 mg
- Iron25% vs 3%
4.5 mg vs 0.61 mg
- Zinc25% vs 4%
2.8 mg vs 0.42 mg
- Riboflavin (B2)24% vs 3%
0.32 mg vs 0.043 mg
- Thiamin (B1)29% vs 8%
0.34 mg vs 0.1 mg
- Fiber22% vs 8%
6.3 g vs 2.2 g
- Sodiumlimit<1% vs 13%
6.3 mg vs 302 mg
- Carbohydrates25% vs 13%
69.5 g vs 37 g
- Protein24% vs 12%
11.9 g vs 6 g
- Potassium12% vs 2%
551 mg vs 92.8 mg
- Vitamin B613% vs 5%
0.22 mg vs 0.082 mg
- Total fat8% vs <1%
6.6 g vs 0.26 g
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.