Uncooked quinoa vs Plain couscous, cooked
In short
For the same 100 calories you eat 27 g of uncooked quinoa or 90 g of plain couscous, cooked. Both get most of their calories from carbohydrate.
More in uncooked quinoa: copper (4.3×), magnesium (7.4×), folate (3.7×), phosphorus (6.3×) and 4 more. More in plain couscous, cooked: selenium (11×) and sodium. 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
90.1 g · 3.4 g protein · 20.8 g carbs (0.09 g sugars) · 0.14 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 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium4% vs 45%
2.3 µg vs 24.7 µg
- Copper18% vs 4%
0.16 mg vs 0.037 mg
- Magnesium13% vs 2%
53.5 mg vs 7.2 mg
- Folate13% vs 3%
50 µg vs 13.5 µg
- Phosphorus10% vs 2%
124 mg vs 19.8 mg
- Sodiumlimit<1% vs 7%
1.4 mg vs 170 mg
- Zinc8% vs 2%
0.84 mg vs 0.23 mg
- Vitamin B68% vs 3%
0.13 mg vs 0.046 mg
- Iron7% vs 2%
1.2 mg vs 0.34 mg
- Riboflavin (B2)7% vs 2%
0.086 mg vs 0.024 mg
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 · 0.14 g2%·<1%
- Saturated fatlimit0.19 g · 0.026 g1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates17.4 g · 20.8 g6%·8%
- Fiber1.9 g · 1.3 g7%·5%
- Potassium153 mg · 52.3 mg3%·1%
- Calcium12.8 mg · 7.2 mg1%·1%
- Vitamin A0.27 µg · 0 µg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.66 mg · 0.12 mg4%·1%
- Vitamin K0 µg · 0.09 µg0%·<1%
- Thiamin (B1)0.098 mg · 0.057 mg8%·5%
- Niacin (B3)0.41 mg · 0.88 mg3%·6%
- Vitamin B120 µg · 0 µg0%·0%
- Choline19.1 mg · 3 mg3%·1%
Reported for only one of the two, so not compared: manganese, vitamin C, pantothenic acid (B5).
From USDA FoodData Central: Uncooked quinoa (SR Legacy 168874), 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.