Cooked couscous vs Dry couscous

Cooked couscousDry couscous
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 89 g of cooked couscous or 27 g of dry couscous. Both get most of their calories from carbohydrate.

More in dry couscous: manganese (2.8×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked couscous100 cal

89.3 g · 3.4 g protein · 20.7 g carbs (0.089 g sugars) · 0.14 g fat

Dry couscous100 cal

26.6 g · 3.4 g protein · 20.6 g carbs · 0.17 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.

0%12.5%25%
  • Manganese0.075 mg · 0.21 mg
    3%9%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein3.4 g · 3.4 g7%·7%
  • Total fat0.14 g · 0.17 g<1%·<1%
  • Saturated fatlimit0.026 g · 0.031 g<1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates20.7 g · 20.6 g8%·7%
  • Fiber1.3 g · 1.3 g4%·5%
  • Sodiumlimit4.5 mg · 2.7 mg<1%·<1%
  • Potassium51.8 mg · 44.1 mg1%·1%
  • Calcium7.1 mg · 6.4 mg1%·<1%
  • Iron0.34 mg · 0.29 mg2%·2%
  • Magnesium7.1 mg · 11.7 mg2%·3%
  • Phosphorus19.6 mg · 45.2 mg2%·4%
  • Zinc0.23 mg · 0.22 mg2%·2%
  • Copper0.037 mg · 0.066 mg4%·7%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Thiamin (B1)0.056 mg · 0.043 mg5%·4%
  • Riboflavin (B2)0.024 mg · 0.021 mg2%·2%
  • Niacin (B3)0.88 mg · 0.93 mg5%·6%
  • Pantothenic acid (B5)0.33 mg · 0.33 mg7%·7%
  • Vitamin B60.046 mg · 0.029 mg3%·2%
  • Folate13.4 µg · 5.3 µg3%·1%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: selenium, vitamin E, vitamin K, choline.

From USDA FoodData Central: Cooked couscous (SR Legacy 169700), 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.

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