Uncooked quinoa vs Dry couscous
In short
Gram for gram, the calories are about the same: 368 in 100 g of uncooked quinoa, 376 of dry couscous. Both get most of their calories from carbohydrate.
More in uncooked quinoa: manganese (2.6×), folate (9.2×), copper (2.4×), magnesium (4.5×) and 9 more. More in dry couscous: niacin (2.3×), pantothenic acid and carbohydrates. Everything else is within 4% of a day's needs.
Calories, and where they come from
14.1 g protein · 64.2 g carbs · 6.1 g fat
12.8 g protein · 77.4 g carbs · 0.64 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Manganese2 mg · 0.78 mg88%34%
- Folate184 µg · 20 µg46%5%
- Copper0.59 mg · 0.25 mg66%27%
- Magnesium197 mg · 44 mg47%10%
- Phosphorus457 mg · 170 mg37%14%
- Vitamin B60.49 mg · 0.11 mg29%6%
- Zinc3.1 mg · 0.83 mg28%8%
- Iron4.6 mg · 1.1 mg25%6%
- Riboflavin (B2)0.32 mg · 0.078 mg24%6%
- Thiamin (B1)0.36 mg · 0.16 mg30%14%
- Niacin (B3)1.5 mg · 3.5 mg10%22%
- Pantothenic acid (B5)0.77 mg · 1.2 mg15%25%
- Potassium563 mg · 166 mg12%4%
- Fiber7 g · 5 g25%18%
- Total fat6.1 g · 0.64 g8%1%
- Carbohydrates64.2 g · 77.4 g23%28%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein14.1 g · 12.8 g28%·26%
- Saturated fatlimit0.71 g · 0.12 g4%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit5 mg · 10 mg<1%·<1%
- Calcium47 mg · 24 mg4%·2%
- Vitamin A1 µg · 0 µg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: selenium, vitamin C, vitamin E, vitamin K, choline.
From USDA FoodData Central: Uncooked quinoa (SR Legacy 168874), Dry couscous (SR Legacy 169699). 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.