Barley flour vs Plain couscous, cooked
In short
For the same 100 calories you eat 28 g of barley flour or 90 g of plain couscous, cooked. Both get most of their calories from carbohydrate.
More in barley flour: fiber (2.8×), copper (3×), niacin and magnesium (3.4×). More in plain couscous, cooked: selenium (6.7×) and sodium. Everything else is within 4% of a day's needs.
Calories, and where they come from
28 g · 2.4 g protein · 21.7 g carbs · 0.69 g fat
90.1 g · 3.4 g protein · 20.8 g carbs (0.09 g sugars) · 0.14 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 calories 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.
- Selenium3.7 µg · 24.7 µg7%45%
- Fiber3.6 g · 1.3 g13%5%
- Copper0.11 mg · 0.037 mg12%4%
- Sodiumlimit5.7 mg · 170 mg<1%7%
- Niacin (B3)1.7 mg · 0.88 mg10%6%
- Magnesium24.6 mg · 7.2 mg6%2%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.4 g · 3.4 g5%·7%
- Total fat0.69 g · 0.14 g1%·<1%
- Carbohydrates21.7 g · 20.8 g8%·8%
- Potassium103 mg · 52.3 mg2%·1%
- Calcium10 mg · 7.2 mg1%·1%
- Iron0.92 mg · 0.34 mg5%·2%
- Phosphorus65.6 mg · 19.8 mg5%·2%
- Zinc0.6 mg · 0.23 mg5%·2%
- Thiamin (B1)0.063 mg · 0.057 mg5%·5%
- Riboflavin (B2)0.041 mg · 0.024 mg3%·2%
- Vitamin B60.056 mg · 0.046 mg3%·3%
Reported for only one of the two, so not compared: saturated fat, cholesterol, manganese, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Barley flour (Foundation 2512376), Plain couscous, cooked (Survey (FNDDS) 2708441). 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.