Cooked couscous vs Dry couscous
In short
Gram for gram, there are 3.4 times as many calories in dry couscous as in cooked couscous (376 vs 112 in 100 g). Both get most of their calories from carbohydrate.
More in dry couscous: manganese (9.3×), copper (6×), carbohydrates (3.3×), protein (3.4×) and 7 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
3.8 g protein · 23.2 g carbs (0.1 g sugars) · 0.16 g fat
12.8 g protein · 77.4 g carbs · 0.64 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Manganese4% vs 34%
0.084 mg vs 0.78 mg
- Copper5% vs 27%
0.041 mg vs 0.25 mg
- Carbohydrates8% vs 28%
23.2 g vs 77.4 g
- Protein8% vs 26%
3.8 g vs 12.8 g
- Pantothenic acid (B5)7% vs 25%
0.37 mg vs 1.2 mg
- Niacin (B3)6% vs 22%
0.98 mg vs 3.5 mg
- Fiber5% vs 18%
1.4 g vs 5 g
- Phosphorus2% vs 14%
22 mg vs 170 mg
- Magnesium2% vs 10%
8 mg vs 44 mg
- Thiamin (B1)5% vs 14%
0.063 mg vs 0.16 mg
- Zinc2% vs 8%
0.26 mg vs 0.83 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.16 g · 0.64 g<1%·1%
- Saturated fatlimit0.029 g · 0.12 g<1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit5 mg · 10 mg<1%·<1%
- Potassium58 mg · 166 mg1%·4%
- Calcium8 mg · 24 mg1%·2%
- Iron0.38 mg · 1.1 mg2%·6%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Riboflavin (B2)0.027 mg · 0.078 mg2%·6%
- Vitamin B60.051 mg · 0.11 mg3%·6%
- Folate15 µg · 20 µg4%·5%
- 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.