Food vs food · USDA FNDDS 2021–2023
Couscous vs quinoa
Comparing usual servings (couscous: 1 cup, cooked, 160 g; quinoa: 1 cup, cooked, 170 g), USDA’s figures are higher for couscous in 6 of the 65 nutrients it reports, and for quinoa in 35. The widest gaps against the Daily Value: more selenium (43.8 µg vs 4.76 µg) and niacin in couscous; more copper (0.32 mg vs 0.07 mg), magnesium and phosphorus in quinoa. Energy: 178 kcal for couscous, 204 kcal for quinoa. Per 100 g, the figures are higher for couscous in 7 and for quinoa in 34.
Every nutrient, side by side
Couscous, plain, cooked
Serving size 1 cup, cooked · 160 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 178 kcal | |
| Protein | 6.03 g | |
| Carbohydrates | 37 g (more) | |
| Fat | 0.26 g | |
| Alcohol | 0 g | |
| Water | 116 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.05 g | <1% |
| Monounsaturated fat | 0.04 g | |
| Polyunsaturated fat | 0.1 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.04 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g (more) | |
| MUFA 18:1 (oleic) | 0.04 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.1 g | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2.24 g | 8% |
| Sugars | 0.16 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 40 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.21 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.16 µg (more) | <1% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 1.56 mg (more) | 10% |
| Vitamin B6 | 0.08 mg | 5% |
| Folate | 24 µg | |
| Folate, DFE | 24 µg | 6% |
| Folate, food | 24 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 5.28 mg | 1% |
| Minerals | ||
| Calcium | 12.8 mg | 1% |
| Iron | 0.61 mg | 3% |
| Magnesium | 12.8 mg | 3% |
| Phosphorus | 35.2 mg | 3% |
| Potassium | 92.8 mg | 2% |
| Sodium | 302 mg (more) | 13% |
| Zinc | 0.42 mg | 4% |
| Copper | 0.07 mg | 7% |
| Selenium | 43.8 µg (more) | 80% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Quinoa, no added fat
Serving size 1 cup, cooked · 170 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 204 kcal (more) | |
| Protein | 7.45 g (more) | |
| Carbohydrates | 36 g | |
| Fat | 3.25 g (more) | |
| Alcohol | 0 g | |
| Water | 121 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.39 g (more) | 2% |
| Monounsaturated fat | 0.89 g (more) | |
| Polyunsaturated fat | 1.82 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.33 g (more) | |
| SFA 18:0 (stearic) | 0.02 g (more) | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0.79 g (more) | |
| MUFA 20:1 (gadoleic) | 0.05 g (more) | |
| MUFA 22:1 (erucic) | 0.05 g (more) | |
| PUFA 18:2 (linoleic) | 1.65 g (more) | |
| PUFA 18:3 (linolenic) | 0.14 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0.03 g (more) | |
| Carbohydrates | ||
| Fiber | 4.76 g (more) | 17% |
| Sugars | 1.48 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 5.1 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 90.1 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 1.07 mg (more) | 7% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.18 mg (more) | 15% |
| Riboflavin (B2) | 0.19 mg (more) | 14% |
| Niacin (B3) | 0.7 mg | 4% |
| Vitamin B6 | 0.21 mg (more) | 12% |
| Folate | 71.4 µg (more) | |
| Folate, DFE | 71.4 µg (more) | 18% |
| Folate, food | 71.4 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 38.9 mg (more) | 7% |
| Minerals | ||
| Calcium | 28.9 mg (more) | 2% |
| Iron | 2.52 mg (more) | 14% |
| Magnesium | 109 mg (more) | 26% |
| Phosphorus | 257 mg (more) | 21% |
| Potassium | 291 mg (more) | 6% |
| Sodium | 277 mg | 12% |
| Zinc | 1.85 mg (more) | 17% |
| Copper | 0.32 mg (more) | 36% |
| Selenium | 4.76 µg | 9% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Couscous, plain, cooked
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 111 kcal | |
| Protein | 3.77 g | |
| Carbohydrates | 23.1 g (more) | |
| Fat | 0.16 g | |
| Alcohol | 0 g | |
| Water | 72.2 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.03 g | <1% |
| Monounsaturated fat | 0.02 g | |
| Polyunsaturated fat | 0.06 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.03 g | |
| SFA 18:0 (stearic) | <0.01 g | |
| MUFA 16:1 (palmitoleic) | <0.01 g (more) | |
| MUFA 18:1 (oleic) | 0.02 g | |
| MUFA 20:1 (gadoleic) | 0 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.06 g | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.4 g | 5% |
| Sugars | 0.1 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 25 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.13 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.1 µg (more) | <1% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.03 mg | 2% |
| Niacin (B3) | 0.98 mg (more) | 6% |
| Vitamin B6 | 0.05 mg | 3% |
| Folate | 15 µg | |
| Folate, DFE | 15 µg | 4% |
| Folate, food | 15 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 3.3 mg | 1% |
| Minerals | ||
| Calcium | 8 mg | 1% |
| Iron | 0.38 mg | 2% |
| Magnesium | 8 mg | 2% |
| Phosphorus | 22 mg | 2% |
| Potassium | 58 mg | 1% |
| Sodium | 189 mg (more) | 8% |
| Zinc | 0.26 mg | 2% |
| Copper | 0.04 mg | 5% |
| Selenium | 27.4 µg (more) | 50% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Quinoa, no added fat
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 120 kcal (more) | |
| Protein | 4.38 g (more) | |
| Carbohydrates | 21.2 g | |
| Fat | 1.91 g (more) | |
| Alcohol | 0 g | |
| Water | 71.3 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.23 g (more) | 1% |
| Monounsaturated fat | 0.53 g (more) | |
| Polyunsaturated fat | 1.07 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.19 g (more) | |
| SFA 18:0 (stearic) | 0.01 g (more) | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0.46 g (more) | |
| MUFA 20:1 (gadoleic) | 0.03 g (more) | |
| MUFA 22:1 (erucic) | 0.03 g (more) | |
| PUFA 18:2 (linoleic) | 0.97 g (more) | |
| PUFA 18:3 (linolenic) | 0.09 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0.01 g (more) | |
| Carbohydrates | ||
| Fiber | 2.8 g (more) | 10% |
| Sugars | 0.87 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 3 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 53 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.63 mg (more) | 4% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.11 mg (more) | 9% |
| Riboflavin (B2) | 0.11 mg (more) | 8% |
| Niacin (B3) | 0.41 mg | 3% |
| Vitamin B6 | 0.12 mg (more) | 7% |
| Folate | 42 µg (more) | |
| Folate, DFE | 42 µg (more) | 10% |
| Folate, food | 42 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 22.9 mg (more) | 4% |
| Minerals | ||
| Calcium | 17 mg (more) | 1% |
| Iron | 1.48 mg (more) | 8% |
| Magnesium | 64 mg (more) | 15% |
| Phosphorus | 151 mg (more) | 12% |
| Potassium | 171 mg (more) | 4% |
| Sodium | 163 mg | 7% |
| Zinc | 1.09 mg (more) | 10% |
| Copper | 0.19 mg (more) | 21% |
| Selenium | 2.8 µg | 5% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Couscous is FNDDS’s “Couscous, plain, cooked” and quinoa is “Quinoa, no added fat”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.