Couscous, cooked vs Quinoa, cooked
Original comparison by NutriVerdict
Bottom line: Quinoa, cooked is the more nutrient-dense of the two, scoring 67 of 100 to 47 for Couscous, cooked.
Quinoa is more nutrient-dense once cooked, scoring 67 of 100 (rank 19) against couscous at 47 of 100 (rank 53). Per 100 g cooked, quinoa carries more protein (4.4 g vs 3.79 g), roughly double the fiber (2.8 g vs 1.4 g), and more fat (1.92 g vs 0.16 g). Couscous is slightly lower in calories (112 vs 120) and sugar (0.1 g vs 0.87 g).
Choose quinoa when fiber and protein per serving are the priority, since it beats couscous on both while adding only 8 more calories per 100 g. Choose couscous when you want the lowest-calorie, lowest-sugar grain side and don't need the extra fiber. Sodium is close either way (5 mg vs 7 mg), so it isn't a deciding factor between the two.
Head to head, per 100 g
| Metric | Couscous, cooked | Quinoa, cooked |
|---|---|---|
| Nutrient Density Score | 47 | 67 |
| Calories | 112 kcal | 120 kcal |
| Protein | 3.8 g | 4.4 g |
| Carbohydrate | 23 g | 21 g |
| Dietary fiber | 1.4 g | 2.8 g |
| Sugars | 0.1 g | 0.9 g |
| Total fat | 0.2 g | 1.9 g |
| Saturated fat | 0 g | 0.2 g |
| Sodium | 5 mg | 7 mg |
| Potassium | 58 mg | 172 mg |
| Calcium | 8 mg | 17 mg |
| Iron | 0.4 mg | 1.5 mg |
| Magnesium | 8 mg | 64 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 0 ug | 0 ug |
| Vitamin E | 0.1 mg | 0.6 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Quinoa, cooked healthier than Couscous, cooked?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Quinoa, cooked scores higher, 67 of 100 to 47. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Couscous, cooked or Quinoa, cooked?
Quinoa, cooked has more protein, 4.4 g per 100 g to 3.8 g.
Which has fewer calories?
Couscous, cooked is lower in calories, 112 kcal per 100 g to 120 kcal.
Which has more fiber?
Quinoa, cooked has more dietary fiber, 2.8 g per 100 g to 1.4 g.