Cooked couscous vs 00 flour
In short
For the same 100 calories you eat 89 g of cooked couscous or 27 g of 00 flour. Both get most of their calories from carbohydrate.
More in cooked couscous: selenium (8.7×). Everything else is within 4% of a day's needs.
Calories, and where they come from
89.3 g · 3.4 g protein · 20.7 g carbs (0.089 g sugars) · 0.14 g fat
27.4 g · 3.1 g protein · 20.4 g carbs · 0.42 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Selenium45% vs 5%
24.6 µg vs 2.8 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.4 g · 3.1 g7%·6%
- Total fat0.14 g · 0.42 g<1%·1%
- Carbohydrates20.7 g · 20.4 g8%·7%
- Fiber1.3 g · 0.73 g4%·3%
- Sodiumlimit4.5 mg · 0 mg<1%·0%
- Potassium51.8 mg · 37.1 mg1%·1%
- Calcium7.1 mg · 5.1 mg1%·<1%
- Iron0.34 mg · 0.27 mg2%·1%
- Magnesium7.1 mg · 7.1 mg2%·2%
- Phosphorus19.6 mg · 29 mg2%·2%
- Zinc0.23 mg · 0.22 mg2%·2%
- Copper0.037 mg · 0.046 mg4%·5%
- Manganese0.075 mg · 0.15 mg3%·7%
- Thiamin (B1)0.056 mg · 0.034 mg5%·3%
- Riboflavin (B2)0.024 mg · 0.025 mg2%·2%
- Niacin (B3)0.88 mg · 0.37 mg5%·2%
- Vitamin B60.046 mg · 0.015 mg3%·1%
- Folate13.4 µg · 3.7 µg3%·1%
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: Cooked couscous (SR Legacy 169700), 00 flour (Foundation 2003586). 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.