Couscous DryvsQuinoa (Cooked)
Couscous Dry has 376 calories and 13g protein per 100g. Quinoa (Cooked) has 120 calories and 4.4g protein per 100g Couscous Dry has more protein, Quinoa (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Couscous Dry vs Quinoa (Cooked)
Go with Quinoa (Cooked) at just 120 kcal per 100g — 68% fewer calories.
Couscous Dry is the heart-friendlier option with lower saturated fat, more fiber.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Couscous Dry | Quinoa | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 376kcal19% | 120kcal6% | +256kcal |
| Protein | 13g26% | 4.4g9% | +8.4g |
| Total Fat | 0.64g1% | 1.9g2% | <0.1g |
| Saturated Fat | 0.12g1% | 0.23g1% | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 77g28% | 21g8% | +56g |
| Dietary Fiber | 5.0g18% | 2.8g10% | +2.2g |
| Sugars | — | 0.87g | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | — | 0.63mg4% | — |
| Vitamin K | — | 0mcg0% | — |
| Vitamin B6 | 0.11mg6% | 0.12mg7% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 20mcg5% | 42mcg11% | <0.1mcg |
| Thiamin (B1) | 0.16mg14% | 0.11mg9% | +<0.1mg |
| Riboflavin (B2) | <0.1mg6% | 0.11mg8% | <0.1mg |
| Niacin (B3) | 3.5mg22% | 0.41mg3% | +3.1mg |
| 🔶Minerals | |||
| Sodium | 10mg0% | 7.0mg0% | +3.0mg |
| Calcium | 24mg2% | 17mg1% | +7.0mg |
| Iron | 1.1mg6% | 1.5mg8% | <0.1mg |
| Potassium | 166mg4% | 172mg4% | <0.1mg |
| Phosphorus | 170mg14% | 152mg12% | +18mg |
| Magnesium | 44mg10% | 64mg15% | <0.1mg |
| Zinc | 0.83mg8% | 1.1mg10% | <0.1mg |
| Copper | 0.25mg27% | 0.19mg21% | +<0.1mg |
| Manganese | 0.78mg34% | 0.63mg27% | +0.15mg |
| Selenium | — | 2.8mcg5% | — |
🔬Nutritional Analysis
Calories: Quinoa (Cooked) is significantly lower in calories at just 120 kcal per 100g compared to 376 kcal for Couscous Dry — that's 213% fewer calories, making Quinoa (Cooked) the better choice for calorie-conscious diets.
Protein: Couscous Dry has more protein per 100g (12.8g vs 4.4g), but Quinoa (Cooked) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Couscous Dry is the leaner option with 0.64g of total fat per 100g compared to 1.92g.
Key Vitamins: The most notable vitamin differences are in Niacin (B3) (Couscous Dry: 3.49mg vs 0.412mg), Folate (Quinoa (Cooked): 42mcg vs 20mcg), Thiamin (B1) (Couscous Dry: 0.163mg vs 0.107mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Magnesium (Quinoa (Cooked): 64mg vs 44mg), Sodium (Couscous Dry: 10mg vs 7mg), Calcium (Couscous Dry: 24mg vs 17mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Couscous Dry
More with Quinoa
❓Frequently Asked Questions
- Which has more protein, Couscous Dry or Quinoa (Cooked)?
- Couscous Dry has more protein with 12.8g per 100g compared to 4.4g for Quinoa (Cooked).
- Which is lower in calories, Couscous Dry or Quinoa (Cooked)?
- Quinoa (Cooked) is lower in calories with 120 kcal per 100g versus 376 kcal.
- Is Couscous Dry or Quinoa (Cooked) healthier?
- It depends on your goals. Couscous Dry has 376 calories and 12.8g protein per 100g, while Quinoa (Cooked) has 120 calories and 4.4g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Couscous Dry or Quinoa (Cooked)?
- Couscous Dry is leaner with 0.64g of fat per 100g compared to 1.92g.
- Which has more fiber, Couscous Dry or Quinoa (Cooked)?
- Couscous Dry has more fiber with 5g per 100g compared to 2.8g.