00 flour vs Dry couscous
In short
Gram for gram, the calories are about the same: 366 in 100 g of 00 flour, 376 of dry couscous. Both get most of their calories from carbohydrate.
More in dry couscous: niacin (2.6×), manganese, copper, fiber and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
11.4 g protein · 74.4 g carbs · 1.5 g fat
12.8 g protein · 77.4 g carbs · 0.64 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Niacin (B3)1.4 mg · 3.5 mg9%22%
- Manganese0.55 mg · 0.78 mg24%34%
- Copper0.17 mg · 0.25 mg19%27%
- Fiber2.7 g · 5 g9%18%
- Phosphorus106 mg · 170 mg8%14%
- Magnesium25.8 mg · 44 mg6%10%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein11.4 g · 12.8 g23%·26%
- Total fat1.5 g · 0.64 g2%·1%
- Carbohydrates74.4 g · 77.4 g27%·28%
- Sodiumlimit0 mg · 10 mg0%·<1%
- Potassium136 mg · 166 mg3%·4%
- Calcium18.7 mg · 24 mg1%·2%
- Iron0.99 mg · 1.1 mg5%·6%
- Zinc0.79 mg · 0.83 mg7%·8%
- Thiamin (B1)0.13 mg · 0.16 mg10%·14%
- Riboflavin (B2)0.091 mg · 0.078 mg7%·6%
- Vitamin B60.055 mg · 0.11 mg3%·6%
- Folate13.5 µg · 20 µg3%·5%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin C, vitamin D, pantothenic acid (B5), vitamin B12.
From USDA FoodData Central: 00 flour (Foundation 2003586), Dry couscous (SR Legacy 169699). 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.