Uncooked quinoa vs Plain couscous, cooked

Where they differ

Each dot 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 gap is a small difference. Color says which food, never which is better.

• Copper111% vs 7%

  1 mg vs 0.066 mg

• Magnesium80% vs 3%

  335 mg vs 12.8 mg

• Folate78% vs 6%

  313 µg vs 24 µg

• Phosphorus62% vs 3%

  777 mg vs 35.2 mg

• Selenium26% vs 80%

  14.4 µg vs 43.8 µg

• Zinc48% vs 4%

  5.3 mg vs 0.42 mg

• Vitamin B649% vs 5%

  0.83 mg vs 0.082 mg

• Thiamin (B1)51% vs 8%

  0.61 mg vs 0.1 mg

• Iron43% vs 3%

  7.8 mg vs 0.61 mg

• Riboflavin (B2)42% vs 3%

  0.54 mg vs 0.043 mg

• Protein48% vs 12%

  24 g vs 6 g

• Fiber43% vs 8%

  11.9 g vs 2.2 g

• Vitamin E28% vs 1%

  4.1 mg vs 0.21 mg

• Carbohydrates40% vs 13%

  109 g vs 37 g

• Choline22% vs 1%

  119 mg vs 5.3 mg

• Potassium20% vs 2%

  957 mg vs 92.8 mg

• Total fat13% vs <1%

  10.3 g vs 0.26 g

• Sodiumlimit<1% vs 13%

  8.5 mg vs 302 mg

• Niacin (B3)16% vs 10%

  2.6 mg vs 1.6 mg

• Saturated fatlimit6% vs <1%

  1.2 g vs 0.046 g

• Calcium6% vs 1%

  79.9 mg vs 12.8 mg

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%