00 flour vs Dry couscous
In short
One serving each: 366 calories in 00 flour (100 g), 650 calories in dry couscous (1 cup, 173 g). Both get most of their calories from carbohydrate.
More in dry couscous: manganese (2.4×), niacin (4.4×), copper (2.6×), carbohydrates and 9 more. 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 (173 g) · 22.1 g protein · 134 g carbs · 1.1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Manganese0.55 mg · 1.3 mg24%59%
- Niacin (B3)1.4 mg · 6 mg9%38%
- Copper0.17 mg · 0.43 mg19%47%
- Carbohydrates74.4 g · 134 g27%49%
- Fiber2.7 g · 8.7 g9%31%
- Protein11.4 g · 22.1 g23%44%
- Phosphorus106 mg · 294 mg8%24%
- Thiamin (B1)0.13 mg · 0.28 mg10%23%
- Magnesium25.8 mg · 76.1 mg6%18%
- Vitamin B60.055 mg · 0.19 mg3%11%
- Zinc0.79 mg · 1.4 mg7%13%
- Folate13.5 µg · 34.6 µg3%9%
- Iron0.99 mg · 1.9 mg5%10%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat1.5 g · 1.1 g2%·1%
- Sodiumlimit0 mg · 17.3 mg0%·1%
- Potassium136 mg · 287 mg3%·6%
- Calcium18.7 mg · 41.5 mg1%·3%
- Riboflavin (B2)0.091 mg · 0.13 mg7%·10%
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.