Uncooked quinoa vs Dry couscous

Uncooked quinoaDry couscous
Same weightSame caloriesOne serving

In short

One serving each: 626 calories in uncooked quinoa (1 cup, 170 g), 650 calories in dry couscous (1 cup, 173 g). Both get most of their calories from carbohydrate.

More in uncooked quinoa: manganese (2.6×), folate (9×), copper (2.3×), magnesium (4.4×) and 10 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

Uncooked quinoa626 cal

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

Dry couscous650 cal

1 cup (173 g) · 22.1 g protein · 134 g carbs · 1.1 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 · 1.3 mg
    150%59%
  • Folate313 µg · 34.6 µg
    78%9%
  • Copper1 mg · 0.43 mg
    111%47%
  • Magnesium335 mg · 76.1 mg
    80%18%
  • Phosphorus777 mg · 294 mg
    62%24%
  • Vitamin B60.83 mg · 0.19 mg
    49%11%
  • Zinc5.3 mg · 1.4 mg
    48%13%
  • Iron7.8 mg · 1.9 mg
    43%10%
  • Riboflavin (B2)0.54 mg · 0.13 mg
    42%10%
  • Thiamin (B1)0.61 mg · 0.28 mg
    51%23%
  • Niacin (B3)2.6 mg · 6 mg
    16%38%
  • Pantothenic acid (B5)1.3 mg · 2.2 mg
    26%43%
  • Potassium957 mg · 287 mg
    20%6%
  • Total fat10.3 g · 1.1 g
    13%1%
  • Fiber11.9 g · 8.7 g
    43%31%
  • Carbohydrates109 g · 134 g
    40%49%
  • Saturated fatlimit1.2 g · 0.2 g
    6%1%

Show as: bars · dots

Where they are alike

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

  • Protein24 g · 22.1 g48%·44%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit8.5 mg · 17.3 mg<1%·1%
  • Calcium79.9 mg · 41.5 mg6%·3%
  • Vitamin A1.7 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.

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Uncooked quinoa vs Dry couscous: nutrition compared | MyFoodAnalysis