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Couscous vs. Quinoa — Health Impact and Nutrition Comparison

Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on May 04, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Couscous
vs
Quinoa

 

Summary

Couscous is classified as a refined or processed grain, whereas quinoa is a whole grain. Couscous is made from wheat and, therefore, contains gluten, unlike quinoa.

Couscous is higher in carbohydrates mainly due to net carbs, containing about 3g more of it per 100g serving. At the same time, quinoa is two times richer in dietary fiber.

  Quinoa is richer in fats and protein. It is also the absolute winner in the vitamin and mineral categories, providing eight times more magnesium and manganese, seven times more phosphorus, five more vitamin E and copper, and four times more vitamin B9 or folate, zinc, and iron.

That being said, couscous contains 10 times more selenium.

All in all, while these two grains contain similar calories and macronutrients, quinoa is nutritionally denser and may have a more beneficial health impact.

 

Introduction

Quinoa and couscous are grain foods that have gained more popularity in recent years as healthy and nutritious additions to any diet. In this article, we will compare the two with the main focus on nutrition and health impacts.

Classification and Origin

Couscous is a staple food in North African countries such as Morocco, Algeria, and Tunisia. Quinoa is native to the Andean region of South America, particularly Peru, and was a staple food of the Inca civilization.

Couscous is a type of grain made from semolina flour, which is coarse wheat flour. Quinoa, on the other hand, is not a true grain but is classified as a pseudo-cereal. It is a seed that comes from a flowering plant in the amaranth family. It is often used as a gluten-free substitute for rice or couscous.

Couscous is classified as a refined or processed grain, whereas quinoa is a whole grain.

Appearance, Taste, and Use

Couscous has a small, round, and granular appearance that resembles tiny beads. It is usually pale yellow and has a slightly nutty flavor.

Quinoa has a similar size and shape to couscous, but its appearance is different. Quinoa seeds have a flat, oval shape with smooth edges. They can come in various colors, including white, red, and black.

Couscous is typically steamed or boiled in water, whereas quinoa is cooked similarly to rice. However, quinoa has a longer cooking time than couscous. 

Couscous is smaller and more granular in texture compared to quinoa, which has a softer and fluffier texture.

Nutrition

The nutritional information in this article is presented for 100g servings of cooked quinoa and couscous.

One average serving size of these grains per person is considered to be one cup of cooked grains weighing around 157g for couscous and 185g for quinoa.  

Macronutrients and Calories

The two grains are very similar in macronutrient composition, being comprised of around 72% water and a little over 20% carbohydrates.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +16.1%
Contains more FatsFats +1100%
Contains more OtherOther +196.2%
~equal in Carbs ~21.3g
~equal in Water ~71.61g

Calories

A 100g serving of quinoa provides only eight more calories than couscous. Quinoa and couscous contain 120 and 112 calories, respectively.

Quinoa and couscous are medium-calorie foods.

Carbohydrates

Couscous is higher in carbohydrates mainly due to net carbs, containing about 3g more of it per 100g serving. At the same time, quinoa is two times richer in dietary fiber.

The same 100g serving of couscous has 23.2g of carbohydrates, whereas quinoa contains 21.3g.

Quinoa is an excellent source of dietary fiber, falling in the top 28% of foods as a source of this nutrient.

Most of the net carbs found in quinoa are made up of starch.

Protein

Quinoa is also somewhat higher in protein. Quinoa contains 0.6g more protein per 100g serving. In this serving size, it has 4.4g of protein compared to couscous with 3.8g.

Grains are not the best source of protein. A 100g serving of quinoa covers only 10% of the daily needed protein value.

Fats

While both grains contain very little fat, quinoa is 12 times higher in this nutrient. A 100g serving of quinoa contains about 2g of fats, while couscous has insignificant amounts.

The fat compositions of these grains are very similar to each other.

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 19% 56%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Quinoa
2
13% 29% 59%
Saturated Fat: Sat. Fat 0.231 g
Monounsaturated Fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated Fat -87.4%
Contains more Mono. FatMonounsaturated Fat +2300%
Contains more Poly. FatPolyunsaturated fat +1584.4%

Vitamins

Quinoa wins in the vitamin category, containing about five times more vitamin E, four times more vitamin B2, three times more vitamin B9 or folate, two times more vitamin B6, and overall more vitamins A and B1.

That being said, couscous is two times higher in vitamin B3 and contains vitamin K, which quinoa lacks entirely.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Quinoa
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.3% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin B3Vitamin B3 +138.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +384.6%
Contains more Vitamin B1Vitamin B1 +69.8%
Contains more Vitamin B2Vitamin B2 +307.4%
Contains more Vitamin B6Vitamin B6 +141.2%
Contains more FolateFolate +180%
Contains more CholineCholine +597%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Minerals

Quinoa is also significantly richer in most minerals. It is eight times higher in magnesium and manganese, seven times higher in phosphorus, five times higher in copper, four times higher in zinc and iron, three times higher in potassium, and two times higher in calcium.

Quinoa is particularly good as a source of iron, magnesium, copper, and phosphorus.

At the same time, couscous contains ten times more selenium. Unsalted cooked couscous is also somewhat lower in sodium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Quinoa
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +882.1%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +196.6%
Contains more IronIron +292.1%
Contains more CopperCopper +368.3%
Contains more ZincZinc +319.2%
Contains more PhosphorusPhosphorus +590.9%
Contains more ManganeseManganese +651.2%

Glycemic Index

The glycemic index of couscous from Australia rehydrated with water has been measured to be 65. Israeli couscous has a glycemic index of 53 (1).

Based on four studies, the average glycemic index of quinoa is 53 (1). 

You can find a detailed article on the glycemic index of couscous on our page.

Thus, couscous and quinoa have similar glycemic index values, falling in the low to medium category.

Insulin Index

The insulin index of foods measures how much and how quickly its consumption raises blood insulin levels.

Couscous has been studied to have a relatively high insulin index value of 84 (2).

There is no research concerning the insulin index value of quinoa yet.

Health Impact

Cardiovascular Health

Research shows that adding quinoa seeds to one’s diet can help decrease cardiovascular disease risk by lowering body weight, waist circumference, fat mass, triglyceride, and total cholesterol levels (3).

Whole grain foods, especially quinoa, have a high dietary fiber content, which increases their potential for disease prevention and lowers the risk of atherosclerosis and cardiovascular disease (4).

Refined grains, such as couscous, do not increase the risk of heart failure, stroke, or cardiovascular disease (5). However, there is no research demonstrating risk-lowering effects either. 

Diabetes

As mentioned above, quinoa and couscous have similar glycemic index values. However, couscous has a high insulin index, meaning its intake leads to a rapid increase in blood insulin levels.

Several quinoa components, such as fiber, protein, and polyphenols, may provide defense against the metabolic side effects of type 2 diabetes and obesity. Quinoa consumption can help reduce fasting blood glucose and triglyceride levels (6). 

Refined grains are not linked to a lower risk of type 2 diabetes, but a high intake of whole grains is. Thus, switching to whole grains from processed grains is advised to help lower this risk (7).

Gluten Intolerance

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

Some cereals and grain products, primarily wheat, rye, spelt, etc., contain the protein known as gluten. Gluten-related illnesses, including Celiac disease and non-celiac gluten sensitivity, are brought on by the consumption of this protein, causing symptoms such as abdominal pain, bloating, and diarrhea.

Couscous is made from wheat, making gluten one of the main proteins found in this grain. Unlike couscous, quinoa is gluten-free and can be used as a substitute for wheat or couscous for people on a gluten-free diet.

FODMAPs

Section reviewed by gastroenterologist Arpi Gasparyan Article author photo Arpi Gasparyan

As a wheat product, couscous is high in FODMAPs and may cause abdominal cramps, bloating, flatulence, and diarrhea. 

On the other hand, quinoa is low in them and can be consumed during low FODMAP diets.

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: May 04, 2023
Medically reviewed by Arpi Gasparyan

Infographic

Couscous vs Quinoa infographic
Infographic link

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Couscous Quinoa
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Couscous Quinoa Opinion
Calories 112kcal 120kcal Quinoa
Protein 3.79g 4.4g Quinoa
Fats 0.16g 1.92g Quinoa
Net carbs 21.82g 18.5g Couscous
Carbs 23.22g 21.3g Couscous
Magnesium 8mg 64mg Quinoa
Calcium 8mg 17mg Quinoa
Potassium 58mg 172mg Quinoa
Iron 0.38mg 1.49mg Quinoa
Sugar 0.1g 0.87g Couscous
Fiber 1.4g 2.8g Quinoa
Copper 0.041mg 0.192mg Quinoa
Zinc 0.26mg 1.09mg Quinoa
Starch 17.63g Quinoa
Phosphorus 22mg 152mg Quinoa
Sodium 5mg 7mg Couscous
Vitamin A 0IU 5IU Quinoa
Vitamin E 0.13mg 0.63mg Quinoa
Manganese 0.084mg 0.631mg Quinoa
Selenium 27.5µg 2.8µg Couscous
Vitamin B1 0.063mg 0.107mg Quinoa
Vitamin B2 0.027mg 0.11mg Quinoa
Vitamin B3 0.983mg 0.412mg Couscous
Vitamin B5 0.371mg Couscous
Vitamin B6 0.051mg 0.123mg Quinoa
Vitamin K 0.1µg 0µg Couscous
Folate 15µg 42µg Quinoa
Choline 3.3mg 23mg Quinoa
Saturated Fat 0.029g 0.231g Couscous
Monounsaturated Fat 0.022g 0.528g Quinoa
Polyunsaturated fat 0.064g 1.078g Quinoa
Tryptophan 0.049mg 0.052mg Quinoa
Threonine 0.1mg 0.131mg Quinoa
Isoleucine 0.147mg 0.157mg Quinoa
Leucine 0.259mg 0.261mg Quinoa
Lysine 0.073mg 0.239mg Quinoa
Methionine 0.059mg 0.096mg Quinoa
Phenylalanine 0.184mg 0.185mg Quinoa
Valine 0.162mg 0.185mg Quinoa
Histidine 0.077mg 0.127mg Quinoa
Omega-3 - DHA 0g 0.015g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Couscous Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Couscous
11%
Quinoa
Minerals Daily Need Coverage Score
22%
Couscous
38%
Quinoa

Comparison summary

Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 12)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $1.3)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa
Quinoa is relatively richer in vitamins
Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 0.202g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.