Cooked couscous vs Barley flour
In short
For the same 100 calories you eat 89 g of cooked couscous or 28 g of barley flour. Both get most of their calories from carbohydrate.
More in cooked couscous: selenium (6.7×). More in barley flour: manganese (4.4×), fiber (2.9×), copper (3×), niacin and magnesium (3.5×). 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
28 g · 2.4 g protein · 21.7 g carbs · 0.69 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.
- Selenium24.6 µg · 3.7 µg45%7%
- Manganese0.075 mg · 0.33 mg3%14%
- Fiber1.3 g · 3.6 g4%13%
- Copper0.037 mg · 0.11 mg4%12%
- Niacin (B3)0.88 mg · 1.7 mg5%10%
- Magnesium7.1 mg · 24.6 mg2%6%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.4 g · 2.4 g7%·5%
- Total fat0.14 g · 0.69 g<1%·1%
- Carbohydrates20.7 g · 21.7 g8%·8%
- Sodiumlimit4.5 mg · 5.7 mg<1%·<1%
- Potassium51.8 mg · 103 mg1%·2%
- Calcium7.1 mg · 10 mg1%·1%
- Iron0.34 mg · 0.92 mg2%·5%
- Phosphorus19.6 mg · 65.6 mg2%·5%
- Zinc0.23 mg · 0.6 mg2%·5%
- Thiamin (B1)0.056 mg · 0.063 mg5%·5%
- Riboflavin (B2)0.024 mg · 0.041 mg2%·3%
- Vitamin B60.046 mg · 0.056 mg3%·3%
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), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Cooked couscous (SR Legacy 169700), Barley flour (Foundation 2512376). 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.