Couscous vs Quinoa: How To Choose?

Couscous and quinoa belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare couscous and quinoa and help you learn more about their similarities and differences.

Couscous

Couscous (Couscous) is a type of pasta made from small, round granules of semolina, which is the coarsely ground endosperm of durum wheat.

It is a good source of carbohydrates and small amounts of protein, fiber, vitamins, and minerals like iron and B vitamins, depending on the ingredients used in the dish’s preparation.

Couscous is a staple food in North Africa and the Middle East and is traditionally served as a side dish or as a base for stews and salads. It is also gluten-free and easy to digest.

Couscous can be enjoyed in various ways. It can be cooked in different sauces, with herbs and spices, and can also be used in salads and soups. It can also be paired with vegetables and lean protein sources such as legumes and in moderate portions.

Couscous is an excellent source of Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin) and some Vitamin B2 (Riboflavin), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Quinoa

Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.

It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.

Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.

It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.

Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin E.

Couscous vs Quinoa Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing couscous vs quinoa.

This comparison will start by comparing the caloric value of couscous and quinoa and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Couscous vs Quinoa Calories

Most calories in grains come from carbs.

Comparing quinoa vs couscous for weight loss, quinoa is slightly lower in calories, with 368 calories per 100 grams, compared to 376 calories per 100 grams of couscous.

However, both couscous and quinoa can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Couscous vs Quinoa Protein

Grains and most grain products, including couscous and quinoa, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Quinoa offers around 9% more protein than couscous.

Quinoa has 14.1 grams of protein per 100 grams, while couscous has 12.8 grams of protein per 100 grams.

Couscous vs Quinoa Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in couscous and quinoa.

The total amount of carbohydrates is around 17% higher in couscous than in quinoa. It has 77.4 grams per 100 grams, compared to 64.2 grams in quinoa.

There’s less sugar in couscous than in quinoa, 100% precisely.

That said, 100 grams of couscous contains 0 grams of sugar, while the same amount of quinoa contains 1.5 grams.

Lastly, let’s take a look at the dietary fiber in couscous and quinoa.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per 100 grams, quinoa is a better source of fiber than couscous which offers 5 grams per 100 gram portion.

Couscous vs Quinoa Fats

Like most other grains, couscous and quinoa are low in fat.

Fats in couscous and quinoa are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in couscous and quinoa:

• Couscous: 0.6 grams per 100 grams
• Quinoa: 6.1 per 100 grams

Speaking of saturated fats, couscous is 86% lower in saturated fats.

Couscous and quinoa contain 0.1 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Couscous vs Quinoa Vitamins Content

This section will discuss the vitamin content of couscous and quinoa.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Couscous has a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.

However, quinoa has a higher amount of vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

Couscous and quinoa contain the same amount of vitamin C, vitamin D, vitamin B12 (Cobalamin), and vitamin K.

The following table shows the exact amount of vitamins couscous and quinoa contain side by side, so you can easily compare them.

Couscous vs Quinoa Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the couscous and quinoa comparison focuses on their mineral content.

Couscous is a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc than quinoa.

On the other hand, quinoa is a higher amount of sodium.

Couscous and quinoa contain the same amount of fluoride.

Check out the table below to learn how couscous and quinoa compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between couscous and quinoa.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.