Cooked couscous vs Dry gluten-free corn pasta
In short
For the same 100 calories you eat 89 g of cooked couscous or 28 g of dry gluten-free corn pasta. Both get most of their calories from carbohydrate.
More in cooked couscous: selenium (11×). More in dry gluten-free corn pasta: fiber (2.5×), magnesium (4.7×) and phosphorus (3.6×). 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 · 2.1 g protein · 22.2 g carbs · 0.58 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 4%
24.6 µg vs 2.2 µg
- Fiber4% vs 11%
1.3 g vs 3.1 g
- Magnesium2% vs 8%
7.1 mg vs 33.3 mg
- Phosphorus2% vs 6%
19.6 mg vs 70.9 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.4 g · 2.1 g7%·4%
- Total fat0.14 g · 0.58 g<1%·1%
- Saturated fatlimit0.026 g · 0.081 g<1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates20.7 g · 22.2 g8%·8%
- Sodiumlimit4.5 mg · 0.84 mg<1%·<1%
- Potassium51.8 mg · 82.4 mg1%·2%
- Calcium7.1 mg · 1.1 mg1%·<1%
- Iron0.34 mg · 0.26 mg2%·1%
- Zinc0.23 mg · 0.5 mg2%·5%
- Copper0.037 mg · 0.057 mg4%·6%
- Manganese0.075 mg · 0.14 mg3%·6%
- Vitamin A0 µg · 2.5 µg0%·<1%
- Vitamin C0 mg · 0 mg0%·0%
- Thiamin (B1)0.056 mg · 0.065 mg5%·5%
- Riboflavin (B2)0.024 mg · 0.024 mg2%·2%
- Niacin (B3)0.88 mg · 0.68 mg5%·4%
- Pantothenic acid (B5)0.33 mg · 0.14 mg7%·3%
- Vitamin B60.046 mg · 0.058 mg3%·3%
- Folate13.4 µg · 7 µg3%·2%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: vitamin D, vitamin E, vitamin K, choline.
From USDA FoodData Central: Cooked couscous (SR Legacy 169700), Dry gluten-free corn pasta (SR Legacy 168899). 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.