Couscous vs. Quinoa — Health Impact and Nutrition Comparison

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.

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

Couscous

2

Protein: 3.79 g

Fats: 0.16 g

Carbs: 23.22 g

Water: 72.57 g

Other: 0.26 g

Quinoa

3

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

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

Couscous

1

Saturated Fat: Sat. Fat 0.029 g

Monounsaturated Fat: Mono. Fat 0.022 g

Polyunsaturated fat: Poly. Fat 0.064 g

Quinoa

2

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.

Couscous

3

Quinoa

7

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 EVitamin 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.

Couscous

2

Quinoa

8

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.

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

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

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.