Uncooked quinoa vs Plain couscous, cooked

Uncooked quinoaPlain couscous, cooked
Same weightSame caloriesOne serving

In short

One serving each: 626 calories in uncooked quinoa (1 cup, 170 g), 178 calories in plain couscous, cooked (1 cup, cooked, 160 g). Both get most of their calories from carbohydrate.

More in uncooked quinoa: copper (15×), magnesium, folate (13×), phosphorus and 15 more. More in plain couscous, cooked: selenium (3×) and sodium. 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

Plain couscous, cooked178 cal

1 cup, cooked (160 g) · 6 g protein · 37 g carbs (0.16 g sugars) · 0.26 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%62.5%125%
  • Copper1 mg · 0.066 mg
    111%7%
  • Magnesium335 mg · 12.8 mg
    80%3%
  • Folate313 µg · 24 µg
    78%6%
  • Phosphorus777 mg · 35.2 mg
    62%3%
  • Selenium14.4 µg · 43.8 µg
    26%80%
  • Zinc5.3 mg · 0.42 mg
    48%4%
  • Vitamin B60.83 mg · 0.082 mg
    49%5%
  • Thiamin (B1)0.61 mg · 0.1 mg
    51%8%
  • Iron7.8 mg · 0.61 mg
    43%3%
  • Riboflavin (B2)0.54 mg · 0.043 mg
    42%3%
  • Protein24 g · 6 g
    48%12%
  • Fiber11.9 g · 2.2 g
    43%8%
  • Vitamin E4.1 mg · 0.21 mg
    28%1%
  • Carbohydrates109 g · 37 g
    40%13%
  • Choline119 mg · 5.3 mg
    22%1%
  • Potassium957 mg · 92.8 mg
    20%2%
  • Total fat10.3 g · 0.26 g
    13%<1%
  • Sodiumlimit8.5 mg · 302 mg
    <1%13%
  • Niacin (B3)2.6 mg · 1.6 mg
    16%10%
  • Saturated fatlimit1.2 g · 0.046 g
    6%<1%
  • Calcium79.9 mg · 12.8 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%
  • 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: 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.

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