Couscous, dry vs Quinoa, uncooked
Original comparison by NutriVerdict
Bottom line: Quinoa, uncooked is the more nutrient-dense of the two, scoring 68 of 100 to 48 for Couscous, dry.
Quinoa is more nutrient-dense than dry couscous, scoring 68 of 100 (rank 16) versus 48 of 100 (rank 51). Per 100 g, quinoa has more protein (14.1 g vs 12.8 g), more fiber (7 g vs 5 g), and considerably more fat (6.07 g vs 0.64 g), while couscous carries more carbohydrate (77.4 g vs 64.2 g) and slightly more calories (376 vs 368).
Choose quinoa when fiber and protein per 100 g matter most, since it leads couscous on both while using fewer calories. Choose couscous when you want a lower-fat, higher-carbohydrate grain and don't mind less fiber. Quinoa also runs lower in sodium (5 mg vs 10 mg). One honest note: sugar data isn't available for either food in this comparison.
Head to head, per 100 g
| Metric | Couscous, dry | Quinoa, uncooked |
|---|---|---|
| Nutrient Density Score | 48 | 68 |
| Calories | 376 kcal | 368 kcal |
| Protein | 13 g | 14 g |
| Carbohydrate | 77 g | 64 g |
| Dietary fiber | 5 g | 7 g |
| Sugars | - | - |
| Total fat | 0.6 g | 6.1 g |
| Saturated fat | 0.1 g | 0.7 g |
| Sodium | 10 mg | 5 mg |
| Potassium | 166 mg | 563 mg |
| Calcium | 24 mg | 47 mg |
| Iron | 1.1 mg | 4.6 mg |
| Magnesium | 44 mg | 197 mg |
| Vitamin C | 0 mg | - |
| Vitamin A | 0 ug | 1 ug |
| Vitamin E | - | 2.4 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Quinoa, uncooked healthier than Couscous, dry?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Quinoa, uncooked scores higher, 68 of 100 to 48. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Couscous, dry or Quinoa, uncooked?
Quinoa, uncooked has more protein, 14.1 g per 100 g to 12.8 g.
Which has fewer calories?
Quinoa, uncooked is lower in calories, 368 kcal per 100 g to 376 kcal.
Which has more fiber?
Quinoa, uncooked has more dietary fiber, 7 g per 100 g to 5 g.