Couscous, cooked vs Quinoa, cooked

Couscous, cooked3

Leader

Quinoa, cooked6

Quinoa, cooked leads 6–3 · 9 categories decided · 1 tie

Each value is per 100 g edible portion.

The verdict

Quinoa, cooked comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Couscous, cooked for less sugar, less saturated fat and less sodium.

Pick Quinoa, cooked for more protein, more fiber, more potassium, more calcium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
112 kcal
120 kcal
Proteinmore is better
3.79 g
4.4 gWIN
Carbohydrate
23.22 g
21.3 g
Fibermore is better
1.4 g
2.8 gWIN
Total sugarsless is better
WIN0.1 g
0.87 g
Total fat
0.16 g
1.92 g
Saturated fatless is better
WIN0.03 g
0.23 g
Sodiumless is better
WIN5 mg
7 mg
Potassiummore is better
58 mg
172 mgWIN
Calciummore is better
8 mg
17 mgWIN
Ironmore is better
0.38 mg
1.49 mgWIN
Magnesiummore is better
8 mg
64 mgWIN
Vitamin Cmore is better
0 mg
0 mg
Vitamin Dmore is better
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Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.