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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Copper54% vs 5%
0.48 mg vs 0.041 mg
- Selenium7% vs 50%
4.1 µg vs 27.4 µg
- Magnesium39% vs 2%
164 mg vs 8 mg
- Phosphorus30% vs 2%
369 mg vs 22 mg
- Thiamin (B1)29% vs 5%
0.34 mg vs 0.063 mg
- Iron25% vs 2%
4.5 mg vs 0.38 mg
- Zinc25% vs 2%
2.8 mg vs 0.26 mg
- Riboflavin (B2)24% vs 2%
0.32 mg vs 0.027 mg
- Fiber22% vs 5%
6.3 g vs 1.4 g
- Carbohydrates25% vs 8%
69.5 g vs 23.1 g
- Protein24% vs 8%
11.9 g vs 3.8 g
- Potassium12% vs 1%
551 mg vs 58 mg
- Vitamin B613% vs 3%
0.22 mg vs 0.051 mg
- Total fat8% vs <1%
6.6 g vs 0.16 g
- Sodiumlimit<1% vs 8%
6.3 mg vs 189 mg
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.