Quinoa vs Couscous: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Quinoa - calories, kcal, weight, nutrition
Couscous - calories, kcal, weight, nutrition

Fact 1: There is More Calories in Quinoa

At first glance, you can see that in quinoa is much more calories than in couscous.

Quinoa has 368 kcal per 100g and couscous 112 kcal per 100g so it is pretty easy to calculate that the difference is about 229%.

In quinoa and in couscous most calories came from carbs.

See tables below to compare quinoa with couscous in details.

Fact 2: Quinoa And Couscous Nutrition Difference

Couscous vs Quinoa: Vitamins and Minerals Comparison

per 100gQuinoaCouscous
Calories368 112
Carbohydrates64.16 g23.22 g
Fat6.07 g0.16 g
Dietary fiber7 g1.4 g
Protein14.12 g3.79 g
Calcium47 mg8 mg
Iron4.57 mg0.38 mg
Magnessium197 mg8 mg
Phosphorus457 mg0.1 mg
Potassium563 mg58 mg
Sodium5 mg5 mg
Zink3.1 mg0.1 mg
Vitaminium B1 (Thiamine)0.36 mg0.063 mg
Vitaminium B2 (riboflavin)0.318 mg0.027 mg
Vitaminium B3 (Niacin)1.52 mg0.983 mg
Vitaminium B9 (Folic acid)184 mg0.015 mg
Vitaminium E2.44 mg0.13 mg

More protein in quinoa

It is aslo easy to see see that in quinoa is more protein than in couscous.

There is 3.79g per 100g of couscous and 14.12g per 100g of quinoa so using simple math we can see that difference is about 273%.

More carbohydrates in quinoa

In quinoa is more carbohydrates than in couscous.

There is 23.22g/100g of carbohydrates in couscous and 64.16g/100g in quinoa so let me do the math for you again - difference is about 176%.

More fat in quinoa

In quinoa is more fats than in couscous.

The tables above show us that there is 0.16g/100g of fats in couscous and 6.07g/100g in quinoa. In this case difference is about 3694%.


  • Calories368
  • Carbohydrates64.16 g
  • Fat6.07 g
  • Dietary fiber7 g
  • Protein14.12 g
Quinoa calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 70% CARBS.
  • 15% PROTEIN
  • 15% FAT


  • Calories112
  • Carbohydrates23.22 g
  • Fat0.16 g
  • Dietary fiber1.4 g
  • Protein3.79 g
Couscous calories per:
100g | ounce | tablespoon | glass | cup cooked | cup raw

Calories source

  • 85% CARBS
  • 14% PROTEIN
  • 1% FAT

Vitamins: couscous vs quinoa

Minerals: quinoa vs couscous

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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