00 flour vs Cooked couscous
In short
For the same 100 calories you eat 27 g of 00 flour or 89 g of cooked couscous. Both get most of their calories from carbohydrate.
More in cooked couscous: selenium (8.7×). Everything else is within 4% of a day's needs.
Calories, and where they come from
27.4 g · 3.1 g protein · 20.4 g carbs · 0.42 g fat
89.3 g · 3.4 g protein · 20.7 g carbs (0.089 g sugars) · 0.14 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium5% vs 45%
2.8 µg vs 24.6 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.1 g · 3.4 g6%·7%
- Total fat0.42 g · 0.14 g1%·<1%
- Carbohydrates20.4 g · 20.7 g7%·8%
- Fiber0.73 g · 1.3 g3%·4%
- Sodiumlimit0 mg · 4.5 mg0%·<1%
- Potassium37.1 mg · 51.8 mg1%·1%
- Calcium5.1 mg · 7.1 mg<1%·1%
- Iron0.27 mg · 0.34 mg1%·2%
- Magnesium7.1 mg · 7.1 mg2%·2%
- Phosphorus29 mg · 19.6 mg2%·2%
- Zinc0.22 mg · 0.23 mg2%·2%
- Copper0.046 mg · 0.037 mg5%·4%
- Manganese0.15 mg · 0.075 mg7%·3%
- Thiamin (B1)0.034 mg · 0.056 mg3%·5%
- Riboflavin (B2)0.025 mg · 0.024 mg2%·2%
- Niacin (B3)0.37 mg · 0.88 mg2%·5%
- Vitamin B60.015 mg · 0.046 mg1%·3%
- Folate3.7 µg · 13.4 µg1%·3%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, pantothenic acid (B5), vitamin B12, choline.
From USDA FoodData Central: 00 flour (Foundation 2003586), Cooked couscous (SR Legacy 169700). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.