00 flour vs Cooked couscous
In short
One serving each: 366 calories in 00 flour (100 g), 176 calories in cooked couscous (1 cup, cooked, 157 g). Both get most of their calories from carbohydrate.
More in 00 flour: manganese (4.2×), carbohydrates (2×), copper (2.6×), protein and phosphorus (3.1×). More in cooked couscous: selenium (4.2×). Everything else is within 4% of a day's needs.
Calories, and where they come from
100 g · 11.4 g protein · 74.4 g carbs · 1.5 g fat
1 cup, cooked (157 g) · 6 g protein · 36.5 g carbs (0.16 g sugars) · 0.25 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium19% vs 78%
10.3 µg vs 43.2 µg
- Manganese24% vs 6%
0.55 mg vs 0.13 mg
- Carbohydrates27% vs 13%
74.4 g vs 36.5 g
- Copper19% vs 7%
0.17 mg vs 0.064 mg
- Protein23% vs 12%
11.4 g vs 6 g
- Phosphorus8% vs 3%
106 mg vs 34.5 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat1.5 g · 0.25 g2%·<1%
- Fiber2.7 g · 2.2 g9%·8%
- Sodiumlimit0 mg · 7.8 mg0%·<1%
- Potassium136 mg · 91.1 mg3%·2%
- Calcium18.7 mg · 12.6 mg1%·1%
- Iron0.99 mg · 0.6 mg5%·3%
- Magnesium25.8 mg · 12.6 mg6%·3%
- Zinc0.79 mg · 0.41 mg7%·4%
- Thiamin (B1)0.13 mg · 0.099 mg10%·8%
- Riboflavin (B2)0.091 mg · 0.042 mg7%·3%
- Niacin (B3)1.4 mg · 1.5 mg9%·10%
- Vitamin B60.055 mg · 0.08 mg3%·5%
- Folate13.5 µg · 23.6 µg3%·6%
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.