Quinoa vs Couscous: Nutrition & Calories Compare



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

Quinoa vs Couscous
Nutrition Facts

Quinoa
Serving size:
  change
handful (35g)tablespoon (15g)cup (185g)half cup (92.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Couscous
Serving size:
  change
tablespoon (15g)glass (200g)cup cooked (157g)cup raw (183g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Quinoa vs Couscous 100g Compare


per 100gQuinoaCouscous
Calories368 376
Carbohydrates64.16 g77.43 g
Fat6.07 g0.64 g
Dietary fiber7 g5 g
Protein14.12 g12.76 g
Calcium47 mg24 mg
Iron4.57 mg1.08 mg
Magnessium197 mg44 mg
Potassium563 mg166 mg
Sodium5 mg10 mg
Vitaminium B1 (Thiamine)0.36 mg0.163 mg
Vitaminium B2 (riboflavin)0.318 mg0.078 mg
Vitaminium B3 (Niacin)1.52 mg3.49 mg
Vitaminium B9 (Folic acid)184 mg0.02 mg
Vitaminium E2.44 mg0.13 mg

Discovering the World of Quinoa and Couscous

When it comes to choosing the perfect base for a nutritious meal, quinoa and couscous often pop up as popular contenders. Both have fascinating histories and unique qualities that make them stand out in the culinary world. Quinoa, often hailed as a "superfood," is actually a seed from the Andes Mountains, revered by the Incas as the "mother of all grains." On the other hand, couscous, a staple in North African cuisine, is a type of pasta made from semolina flour. While they may appear similar at first glance, delving deeper into their nutritional profiles, origins, and culinary uses reveals a world of difference.

A Nutritional Overview

Quinoa and couscous offer a range of nutritional benefits, but quinoa is often considered the healthier option due to its impressive profile. With 368 calories per 100 grams, quinoa is higher in energy than couscous, which has 112 calories. Quinoa's carbohydrate content is also significantly higher, but it's the fiber content that truly sets it apart, boasting 7 grams compared to couscous's 1.4 grams. This makes quinoa a great option for those looking to improve digestion and maintain a healthy weight.

Quinoa is a complete protein, offering 14.12 grams of protein, which is nearly four times the amount found in couscous. This, along with its content of essential amino acids, makes it an excellent choice for vegetarians and vegans. It's also rich in vitamins and minerals, including magnesium, iron, and phosphorus, and is a good source of antioxidants.

While couscous may lag behind in terms of fiber and protein, it's still a valuable food item, especially when considering ease of preparation and its role in traditional dishes. However, for those mindful of their dietary intake, quinoa offers a nutrient-dense option.

Culinary Uses and Versatility

Quinoa's nutty flavor and couscous's mild taste both serve as excellent bases for a variety of dishes. Quinoa, however, is gluten-free, making it a versatile ingredient for those with gluten sensitivities or celiac disease. It can be used in salads, as a side dish, or even as a base for breakfast bowls. Its ability to absorb flavors makes it a fantastic component in a wide range of recipes.

Couscous, traditionally served with stews and meats, is integral to North African cuisine. Its quick cooking time and fluffy texture make it a convenient choice for busy weeknights. Though not as nutritionally dense as quinoa, couscous can be enhanced with vegetables, herbs, and spices to boost its health benefits.

Choosing Between Quinoa and Couscous

The choice between quinoa and couscous ultimately depends on personal dietary needs, taste preferences, and culinary goals. Quinoa stands out for its health benefits, offering a rich source of protein, fiber, and essential nutrients. It caters to a wide range of dietary restrictions, including gluten-free diets. Couscous, while not as nutrient-dense, boasts a unique cultural significance and versatility in cooking that can't be overlooked.

Whether you're looking for a nutritious base for your meals or seeking to explore different cuisines, both quinoa and couscous offer unique qualities that can enhance your dining experience. By understanding their nutritional profiles and culinary uses, you can make informed choices that align with your health goals and taste preferences.

Quinoa 100g

368kcal

Calories source

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

Couscous 100g

376kcal

Calories source

  • 85% CARBS
  • 14% PROTEIN
  • 2% FAT
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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