Quinoa and couscous can differ greatly in their qualities and applications.
Quinoa and couscous are popular substitutes for rice and pasta. They have certain characteristics in common, which causes a lot of confusion.
Most consumers all over the world frequently mistake quinoa for couscous or vice versa. However, unlike quinoa, which is a cereal plant predominantly grown for its edible seeds, couscous is a popular North African dish prepared from semolina.
The edible quinoa seeds are primarily utilized in food preparation. This is the primary distinction between quinoa and couscous.
Both quinoa and couscous have various sensory qualities and applications.
What is quinoa?
Quinoa is a member of the goosefoot or amaranth family that was traditionally produced for its palatable starchy seeds in the Andean region of Peru, Bolivia, Ecuador, and Colombia. This is not regarded as grass and is classified as a pseudo-grain.
- In addition to being used as food, quinoa's tiny, ivory-colored edible seeds can be utilized to make alcoholic beverages.
- Seeds include significant amounts of calcium, phosphorus, iron, fiber, and vital amino acids like L-lysine.
- However, bitter-tasting saponins are present in the seed coat. The quinoa seeds can be used in several cuisines and are often cooked like rice.
- These dishes are all thought to be very easily digestible and free of gluten.
- Like amaranth, quinoa leaves are consumed as leafy vegetables.
- Today, Chile, Bolivia, and Peru are the main countries growing this plant.
What is couscous?
Couscous is a dish from North Africa. It is prepared using semolina. It is boiled or soaked and combined with meat, vegetables, or fruit.
- Durum wheat is crushed to create semolina.Couscous refers to well-shaped or rolled tiny balls made from semolina.
- Couscous is closely connected to the pasta family because, unlike couscous, pasta is made from ground semolina combined with egg and/or water.
- Some countries in North Africa, including Tunisia, Algeria, Morocco, Mauritania, and Libya, eat this as their main meal every day.
- This meal is particularly well-liked in France, North America, Australia, New Zealand, and the UK.
- Wassawassa, Berkoukesh, and Israeli couscous are a few brands of comparable couscous. It can be consumed as a dessert or as a main course. Supermarkets have dried and quickly pre-steamed couscous.
12 differences between quinoa and couscous
Quinoa and couscous can differ greatly in their qualities and applications.
- Quinoa is a member of the goosefoot family that is found in the Andes and is cultivated largely for its edible seeds, whereas couscous is a sort of granular semolina from North Africa that is made from crushed durum wheat.
- Couscous is not gluten-free, but quinoa is gluten-free.
- Compared to couscous, quinoa has stronger anti-inflammatory and antioxidant effects.
- With 7 percent fewer calories per 100 grams of cooked couscous than quinoa, it is healthier for weight loss. Every 100 grams of cooked quinoa has 120 calories. Every 100 grams of cooked couscous has 112 calories.
- Quinoa can be enjoyed or served by itself. Typically, couscous is served with meat, vegetables, or other dishes.
- Quinoa is regarded as a type of edible seed, whereas couscous is not considered to be an edible seed.
- Quinoa, a complete grain made from seeds, has more nutrients than couscous, including more vitamins, minerals, protein, fiber, and healthy monounsaturated fats. Because it has a higher proportion of protein, vitamins, and minerals than couscous, quinoa is preferable for bodybuilding. A 100-gram serving of cooked quinoa contains 4.40 grams of protein and 100 grams of couscous contains 3.79 grams of protein.
- Quinoa has a glycemic index (a score depending on how quickly food elevates blood sugar levels) of 53, which is regarded as low. The glycemic index of couscous is slightly higher at 65 and is regarded as the medium.
- Quinoa is one of the few grains that includes all nine of the essential amino acids needed to produce a complete protein. Contrarily, couscous does not have all essential amino acids.
- Quinoa is better for a low-carb diet because it has 9 percent fewer carbohydrates per 100 grams than couscous. For every 100 grams of cooked quinoa, there are 21.3 grams of carbs, and for every 100 grams of cooked couscous, there are 23.2 grams of carbs.
- Both couscous and quinoa have a delicate flavor. Compared to couscous, which is more pasta-like, quinoa is nuttier. Compared to white quinoa or couscous, crimson or black quinoa is sweeter. White quinoa is crispier than couscous yet light and fluffy. Quinoa in its various colors is chewier than couscous.
- Couscous is less expensive per serving than quinoa. Quinoa costs $0.57 for ¼ cup on average and couscous costs $0.44 for every 1/3 cup.
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What are the nutritional differences?
Although there are some significant differences, couscous and quinoa both offer many of the same nutrients. The nutritious content of various couscous and quinoa varieties may vary slightly.
| Nutrients | Couscous | Quinoa |
|---|---|---|
| Calories | 112 kcal | 120 kcal |
| Carbohydrates | 23.2 grams | 21.3 grams |
| Protein | 3.79 grams | 4.4 grams |
| Fat | 0.16 grams | 1.92 grams |
| Potassium | 58 mg | 172 mg |
| Folate | 15 ug | 42 ug |
| Selenium | 27.5 ug | 2.8 ug |
| Phosphorus | 22 mg | 152 mg |
| Magnesium | 8 mg | 64 mg |
| Sodium | 5 mg | 7 mg |
| Calcium | 8 mg | 17 mg |
| Iron | 0.38 mg | 1.49 mg |
| Choline | 3.3 mg | 23 mg |
| Zinc | 0.26 mg | 1.09 mg |
Medically Reviewed on 8/25/2022
References
Image Source: iStock image
Couscous, cooked. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/nutrients
Quinoa, cooked. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
Nutrition facts and functional potential of quinoa (Chenopodium quinoa willd.), an ancient Andean grain: a review. https://pubmed.ncbi.nlm.nih.gov/20814881/
The glycemic index: physiological significance. https://pubmed.ncbi.nlm.nih.gov/20234030/
Health Benefits of Couscous. https://www.webmd.com/food-recipes/benefits-couscous
Durum Wheat Couscous Grains: An Ethnic Mediterranean Food at the Interface of Traditional Domestic Preparation and Industrial Manufacturing. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8998045/
