Uncooked quinoa vs Cooked couscous

Uncooked quinoaCooked couscous
Same weightSame caloriesOne serving

In short

One serving each: 626 calories in uncooked quinoa (1 cup, 170 g), 176 calories in cooked couscous (1 cup, cooked, 157 g). Both get most of their calories from carbohydrate.

More in uncooked quinoa: manganese, copper (16×), magnesium, folate (13×) and 17 more. More in cooked couscous: selenium (3×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Uncooked quinoa626 cal

1 cup (170 g) · 24 g protein · 109 g carbs · 10.3 g fat

Cooked couscous176 cal

1 cup, cooked (157 g) · 6 g protein · 36.5 g carbs (0.16 g sugars) · 0.25 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.

0%87.5%175%
  • Manganese3.5 mg · 0.13 mg
    150%6%
  • Copper1 mg · 0.064 mg
    111%7%
  • Magnesium335 mg · 12.6 mg
    80%3%
  • Folate313 µg · 23.6 µg
    78%6%
  • Phosphorus777 mg · 34.5 mg
    62%3%
  • Selenium14.4 µg · 43.2 µg
    26%78%
  • Zinc5.3 mg · 0.41 mg
    48%4%
  • Vitamin B60.83 mg · 0.08 mg
    49%5%
  • Thiamin (B1)0.61 mg · 0.099 mg
    51%8%
  • Iron7.8 mg · 0.6 mg
    43%3%
  • Riboflavin (B2)0.54 mg · 0.042 mg
    42%3%
  • Protein24 g · 6 g
    48%12%
  • Fiber11.9 g · 2.2 g
    43%8%
  • Carbohydrates109 g · 36.5 g
    40%13%
  • Vitamin E4.1 mg · 0.2 mg
    28%1%
  • Choline119 mg · 5.2 mg
    22%1%
  • Potassium957 mg · 91.1 mg
    20%2%
  • Pantothenic acid (B5)1.3 mg · 0.58 mg
    26%12%
  • Total fat10.3 g · 0.25 g
    13%<1%
  • Niacin (B3)2.6 mg · 1.5 mg
    16%10%
  • Saturated fatlimit1.2 g · 0.046 g
    6%<1%
  • Calcium79.9 mg · 12.6 mg
    6%1%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit8.5 mg · 7.8 mg<1%·<1%
  • Vitamin A1.7 µg · 0 µg<1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0.16 µg0%·<1%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: vitamin C.

From USDA FoodData Central: Uncooked quinoa (SR Legacy 168874), Cooked couscous (SR Legacy 169700). 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.

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