Uncooked quinoa vs Plain couscous, cooked

Where they differ

Each dot is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.

• Copper66% vs 5%

  0.59 mg vs 0.041 mg

• Magnesium47% vs 2%

  197 mg vs 8 mg

• Folate46% vs 4%

  184 µg vs 15 µg

• Phosphorus37% vs 2%

  457 mg vs 22 mg

• Selenium15% vs 50%

  8.5 µg vs 27.4 µg

• Zinc28% vs 2%

  3.1 mg vs 0.26 mg

• Vitamin B629% vs 3%

  0.49 mg vs 0.051 mg

• Thiamin (B1)30% vs 5%

  0.36 mg vs 0.063 mg

• Iron25% vs 2%

  4.6 mg vs 0.38 mg

• Riboflavin (B2)24% vs 2%

  0.32 mg vs 0.027 mg

• Protein28% vs 8%

  14.1 g vs 3.8 g

• Fiber25% vs 5%

  7 g vs 1.4 g

• Vitamin E16% vs 1%

  2.4 mg vs 0.13 mg

• Carbohydrates23% vs 8%

  64.2 g vs 23.1 g

• Choline13% vs 1%

  70.2 mg vs 3.3 mg

• Potassium12% vs 1%

  563 mg vs 58 mg

• Sodiumlimit<1% vs 8%

  5 mg vs 189 mg

• Total fat8% vs <1%

  6.1 g vs 0.16 g

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

• Saturated fatlimit0.71 g · 0.029 g4%·<1%
• Cholesterollimit0 mg · 0 mg0%·0%
• Calcium47 mg · 8 mg4%·1%
• Vitamin A1 µg · 0 µg<1%·0%
• Vitamin D0 µg · 0 µg0%·0%
• Vitamin K0 µg · 0.1 µg0%·<1%
• Niacin (B3)1.5 mg · 0.98 mg10%·6%
• Vitamin B120 µg · 0 µg0%·0%