Couscous, dry vs. Quinoa — In-Depth Nutrition Comparison
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A recap on differences between couscous, dry and quinoa
- Couscous, dry is higher in vitamin B3, fiber, manganese, and copper, yet quinoa is higher in folate, iron, and polyunsaturated fat.
- Couscous, dry covers your daily vitamin B3 needs 19% more than quinoa.
- Couscous, dry contains 2 times more fiber than quinoa. While couscous, dry contains 5g of fiber, quinoa contains only 2.8g.
Food varieties used in this article are Couscous, dry and Quinoa, cooked.
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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.
| Contains more CalciumCalcium | +41.2% |
| Contains more CopperCopper | +28.6% |
| Contains more PhosphorusPhosphorus | +11.8% |
| Contains more ManganeseManganese | +23.6% |
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more IronIron | +38% |
| Contains more ZincZinc | +31.3% |
| Contains less SodiumSodium | -30% |
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.
| Contains more Vitamin B1Vitamin B1 | +52.3% |
| Contains more Vitamin B3Vitamin B3 | +747.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +41% |
| Contains more Vitamin B6Vitamin B6 | +11.8% |
| Contains more FolateFolate | +110% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.76 g
Fats:
0.64 g
Carbs:
77.43 g
Water:
8.56 g
Other:
0.61 g
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more ProteinProtein | +190% |
| Contains more CarbsCarbs | +263.5% |
| Contains more FatsFats | +200% |
| Contains more WaterWater | +736.6% |
| Contains more OtherOther | +26.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.117 g
Monounsaturated fat:
Mono. Fat
0.089 g
Polyunsaturated fat:
Poly. Fat
0.252 g
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 | -49.4% |
| Contains more Mono. FatMonounsaturated fat | +493.3% |
| Contains more Poly. FatPolyunsaturated fat | +327.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B5 | 1.243mg | 25% | |
| Carbs | 77.43g | 21.3g | 19% |
| Vitamin B3 | 3.49mg | 0.412mg | 19% |
| Protein | 12.76g | 4.4g | 17% |
| Calories | 376kcal | 120kcal | 13% |
| Fiber | 5g | 2.8g | 9% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 0.252g | 1.078g | 6% |
| Folate | 20µg | 42µg | 6% |
| Manganese | 0.78mg | 0.631mg | 6% |
| Copper | 0.247mg | 0.192mg | 6% |
| Selenium | 2.8µg | 5% | |
| Vitamin B1 | 0.163mg | 0.107mg | 5% |
| Magnesium | 44mg | 64mg | 5% |
| Iron | 1.08mg | 1.49mg | 5% |
| Vitamin E | 0.63mg | 4% | |
| Choline | 23mg | 4% | |
| Phosphorus | 170mg | 152mg | 3% |
| Zinc | 0.83mg | 1.09mg | 2% |
| Fats | 0.64g | 1.92g | 2% |
| Vitamin B2 | 0.078mg | 0.11mg | 2% |
| Monounsaturated fat | 0.089g | 0.528g | 1% |
| Saturated fat | 0.117g | 0.231g | 1% |
| Vitamin B6 | 0.11mg | 0.123mg | 1% |
| Calcium | 24mg | 17mg | 1% |
| Net carbs | 72.43g | 18.5g | N/A |
| Potassium | 166mg | 172mg | 0% |
| Sugar | 0.87g | N/A | |
| Sodium | 10mg | 7mg | 0% |
| Tryptophan | 0.163mg | 0.052mg | 0% |
| Threonine | 0.337mg | 0.131mg | 0% |
| Isoleucine | 0.493mg | 0.157mg | 0% |
| Leucine | 0.872mg | 0.261mg | 0% |
| Lysine | 0.245mg | 0.239mg | 0% |
| Methionine | 0.199mg | 0.096mg | 0% |
| Phenylalanine | 0.62mg | 0.185mg | 0% |
| Valine | 0.544mg | 0.185mg | 0% |
| Histidine | 0.259mg | 0.127mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
18%
11%
Minerals Daily Need Coverage Score
37%
38%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 3mg)
Which food is lower in Sugar?
Couscous, dry is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Couscous, dry is lower in Saturated fat (difference - 0.114g)
Which food is lower in glycemic index?
Couscous, dry is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.