Uncooked quinoa vs Dry couscous
In short
For the same 100 calories you eat 27 g of uncooked quinoa or 27 g of dry couscous. Both get most of their calories from carbohydrate.
More in uncooked quinoa: manganese (2.7×), folate (9.4×), copper (2.4×), magnesium (4.6×) and 6 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
27.2 g · 3.8 g protein · 17.4 g carbs · 1.6 g fat
26.6 g · 3.4 g protein · 20.6 g carbs · 0.17 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 calories 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.
- Manganese0.55 mg · 0.21 mg24%9%
- Folate50 µg · 5.3 µg13%1%
- Copper0.16 mg · 0.066 mg18%7%
- Magnesium53.5 mg · 11.7 mg13%3%
- Phosphorus124 mg · 45.2 mg10%4%
- Vitamin B60.13 mg · 0.029 mg8%2%
- Zinc0.84 mg · 0.22 mg8%2%
- Iron1.2 mg · 0.29 mg7%2%
- Riboflavin (B2)0.086 mg · 0.021 mg7%2%
- Thiamin (B1)0.098 mg · 0.043 mg8%4%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.8 g · 3.4 g8%·7%
- Total fat1.6 g · 0.17 g2%·<1%
- Saturated fatlimit0.19 g · 0.031 g1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates17.4 g · 20.6 g6%·7%
- Fiber1.9 g · 1.3 g7%·5%
- Sodiumlimit1.4 mg · 2.7 mg<1%·<1%
- Potassium153 mg · 44.1 mg3%·1%
- Calcium12.8 mg · 6.4 mg1%·<1%
- Vitamin A0.27 µg · 0 µg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Niacin (B3)0.41 mg · 0.93 mg3%·6%
- Pantothenic acid (B5)0.21 mg · 0.33 mg4%·7%
- 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.