Both quinoa and couscous are nutritious whole grains that can be great additions to a healthy diet. But which one is ultimately better for you? Here is a detailed comparison of the nutritional benefits, drawbacks, flavors and uses of quinoa versus couscous to help you decide which grain should grace your table.
Nutritional Profile
When it comes to nutrients, quinoa comes out on top. Here is a nutritional comparison of one cup of cooked quinoa versus one cup of cooked couscous:
| Nutrient | Quinoa | Couscous |
|---|---|---|
| Calories | 222 | 176 |
| Protein | 8g | 6g |
| Fiber | 5g | 2g |
| Fat | 3.5g | 0.6g |
| Carbs | 39g | 36g |
| Iron | 2.8mg | 0.6mg |
As you can see, quinoa has more of almost every nutrient. It has nearly 25% more protein, 150% more fiber, and over 3 times as much iron as couscous. The only nutritional advantage of couscous is that it’s lower in calories and fat.
Protein
One of the biggest differences between quinoa and couscous is their protein content. Since quinoa contains all nine essential amino acids, it is considered a complete protein. Couscous, on the other hand, lacks some amino acids so it is not a complete protein.
This means quinoa has a slight edge when it comes to providing your body with the protein building blocks it needs. The additional protein in quinoa can help you feel fuller for longer after eating it.
Fiber
Quinoa doubles the amount of fiber that couscous contains with 5 grams per cooked cup compared to just 2 grams. This fiber advantage is important as fiber has been shown to promote digestive health and heart health, and help with weight loss.
Iron
Lastly, quinoa shines in the iron department by providing almost 300% as much iron as couscous. Iron is essential for transporting oxygen around your body and helps keep your blood, skin, nails and hair healthy.
Glycemic Index
The glycemic index (GI) measures how quickly foods raise blood sugar levels. Foods with a lower GI are digested more slowly and help control blood sugar and appetite.
Quinoa has a GI of 53 while couscous has a GI of 65. So quinoa has a lower GI which means it provides more steady, slow-burning energy compared to couscous.
Drawbacks
While quinoa has more nutritional merits than couscous, it does come with some potential drawbacks:
Oxalates
Quinoa contains oxalates, which are compounds that can bind with calcium in your digestive tract and prevent its absorption. People prone to kidney stones may want to limit quinoa intake.
Phytates
Like other whole grains, quinoa contains phytic acid or phytates. Phytates can block absorption of iron, zinc and calcium. However, soaking, sprouting and fermenting quinoa can help reduce phytate levels.
Saponins
Quinoa has bitter-tasting saponins in its outer hull. Most quinoa varieties have had the saponins removed but a rinse before cooking can help remove any residues that remain.
Pricier
Quinoa is typically more expensive than couscous. Couscous is made from semolina wheat so it’s cheaper to produce.
Taste and Texture
Couscous has a pasta-like flavor and fluffy texture. It works well in dishes with savory sauces or stews. Quinoa has a mild, nutty flavor and a chewy texture. Its seeds can pop slightly when cooked, giving it a crispy feel.
In terms of versatility, quinoa has a slight edge. It can be substituted for rice in many dishes like pilafs, salads and sides. Couscous works better in wet dishes that it can absorb flavor from.
Uses
Quinoa
– Breakfast porridge with milk or yogurt
– Added to soups, salads, stews and casseroles
– As a side dish like rice or pasta
– In place of oats for granola bars and breakfast bars
Couscous
– As a base for chicken, fish or lamb
– In soups and stews to soak up broth
– As a side dish seasoned with spices and vegetables
– Combined with dried fruit and nuts for a salad
The Winner?
Based on nutritional content alone, quinoa wins by a landslide. It contains more protein, fiber, iron, and antioxidants than couscous. Quinoa has a lower glycemic index too which makes it a better choice for weight loss and blood sugar control.
However, couscous works well for certain recipes where its mild flavor and fluffy texture shine. It’s also cheaper and faster to prepare than quinoa.
In summary:
– Quinoa is much higher in protein, fiber and nutrients than couscous
– Couscous has a lower fat content and less calories per serving
– Quinoa has potential drawbacks like phytates, oxalates and saponins
– Quinoa has a nuttier taste and chewier texture than couscous
– Couscous works best in wet dishes while quinoa is more versatile
The Final Verdict
While both grains can have a place in a healthy diet, quinoa reigns supreme in terms of nutritional value. Its high protein, fiber and antioxidant content make it the better choice for health and wellness. Quinoa’s versatility also gives it the advantage for everyday use.
Try using quinoa anywhere you’d typically use rice, pasta or oats. Its crunch and mild flavor pair well with any ingredients. Start your day with a quinoa breakfast bowl or throw it into soups, salads and veggie burgers.
So if you’re looking for a supergrain to supercharge your nutrition, quinoa wins hands down. But couscous can still be enjoyed occasionally, especially in North African and Middle Eastern dishes that it’s commonly used in.