Kaunto

Couscous vs Quinoa

Per 100 g, couscous has 112 kcal, 3.8 g protein, 23 g carbohydrate and 0.2 g fat; quinoa has 120 kcal, 4.4 g protein, 21 g carbohydrate and 1.9 g fat. Quinoa has 120 kcal per 100 g, 7% more than couscous at 112 kcal.

Per 100 g, side by side

Nutrient Couscous Quinoa Difference
Calories 112 kcal 120 kcal −8 kcal
Protein 3.8 g 4.4 g −0.6 g
Carbohydrate 23 g 21 g +1.9 g
Fat 0.2 g 1.9 g −1.7 g
Fiber 1.4 g 2.8 g −1.4 g
Sugars 0.1 g 0.9 g −0.8 g
Saturated fat 0 g 0.2 g −0.2 g
Sodium 5 mg 7 mg −2 mg

Difference is Couscous minus Quinoa. Full names: Couscous, cooked · Quinoa, cooked.

Per serving

Food · serving kcalProteinCarbsFat
Couscous · 1 cup, cooked, 157 g 1766 g36 g0.3 g
Quinoa · 1 cup, 185 g 2228.1 g39 g3.5 g

Where the calories come from

Couscous · 14% protein · 84% carbohydrate · 2% fat

Quinoa · 15% protein · 71% carbohydrate · 14% fat

The differences, in numbers

  • Quinoa has 120 kcal per 100 g, 7% more than couscous at 112 kcal.
  • Quinoa has 16% more protein per 100 g than couscous (4.4 g vs 3.8 g). Per calorie, couscous gives 3.4 g of protein per 100 kcal and quinoa gives 3.7 g.
  • Couscous has 9% more carbohydrate per 100 g than quinoa (23 g vs 21 g).
  • Quinoa has 850% more fat per 100 g than couscous (1.9 g vs 0.2 g).
  • Quinoa has 100% more fiber per 100 g than couscous (2.8 g vs 1.4 g).

One serving of each on the day view

Calories 176 of 2,000 kcal

Macro loadout

Pro 4%
6 / 150g
Carb 18%
36 / 200g
Fat 1%
0.3 / 60g
1 cup, cooked of couscous, cooked on a 2,000 kcal reference day (150 g protein · 200 g carbs · 60 g fat). A scale for reading the numbers, not a target.
Calories 222 of 2,000 kcal

Macro loadout

Pro 5%
8.1 / 150g
Carb 20%
39 / 200g
Fat 6%
3.5 / 60g
1 cup of quinoa, cooked on a 2,000 kcal reference day (150 g protein · 200 g carbs · 60 g fat). A scale for reading the numbers, not a target.

The reference day is a scale, not a target; the macro calculator estimates your own.

Frequently asked questions

Which has more calories, couscous or quinoa?

Quinoa has 120 kcal per 100 g, 7% more than couscous at 112 kcal.

Which has more protein, couscous or quinoa?

Quinoa has 16% more protein per 100 g than couscous (4.4 g vs 3.8 g). Per calorie, couscous gives 3.4 g of protein per 100 kcal and quinoa gives 3.7 g.

What are the macros of couscous vs quinoa?

Couscous: 14% protein, 84% carbohydrate, 2% fat by energy. Quinoa: 15% protein, 71% carbohydrate, 14% fat.

Source: USDA FoodData Central, FDC IDs 169700 (Grains & bread) and 168917 (Grains & bread), as indexed by Kaunto. Per-serving figures are scaled from the 100 g values and rounded. More on how food databases work.