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
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.
- Manganese24% vs 59%
0.55 mg vs 1.3 mg
- Niacin (B3)9% vs 38%
1.4 mg vs 6 mg
- Copper19% vs 47%
0.17 mg vs 0.43 mg
- Carbohydrates27% vs 49%
74.4 g vs 134 g
- Fiber9% vs 31%
2.7 g vs 8.7 g
- Protein23% vs 44%
11.4 g vs 22.1 g
- Phosphorus8% vs 24%
106 mg vs 294 mg
- Thiamin (B1)10% vs 23%
0.13 mg vs 0.28 mg
- Magnesium6% vs 18%
25.8 mg vs 76.1 mg
- Vitamin B63% vs 11%
0.055 mg vs 0.19 mg
- Zinc7% vs 13%
0.79 mg vs 1.4 mg
- Folate3% vs 9%
13.5 µg vs 34.6 µg
- Iron5% vs 10%
0.99 mg vs 1.9 mg
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.