Cooked couscous vs Rye flour
In short
For the same 100 calories you eat 89 g of cooked couscous or 28 g of rye flour. Both get most of their calories from carbohydrate.
More in cooked couscous: selenium (5.2×). More in rye flour: manganese (8.1×), fiber (3.1×), copper (2.6×), phosphorus (4.1×) and magnesium (3.8×). 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
28.5 g · 2.4 g protein · 22 g carbs · 0.54 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 · 4.7 µg45%9%
- Manganese0.075 mg · 0.61 mg3%26%
- Fiber1.3 g · 3.9 g4%14%
- Copper0.037 mg · 0.096 mg4%11%
- Phosphorus19.6 mg · 79.9 mg2%6%
- Magnesium7.1 mg · 27.2 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 · 0.54 g<1%·1%
- Carbohydrates20.7 g · 22 g8%·8%
- Sodiumlimit4.5 mg · 0 mg<1%·0%
- Potassium51.8 mg · 124 mg1%·3%
- Calcium7.1 mg · 9.2 mg1%·1%
- Iron0.34 mg · 0.72 mg2%·4%
- Zinc0.23 mg · 0.66 mg2%·6%
- Thiamin (B1)0.056 mg · 0.062 mg5%·5%
- Riboflavin (B2)0.024 mg · 0.048 mg2%·4%
- Niacin (B3)0.88 mg · 0.33 mg5%·2%
- Vitamin B60.046 mg · 0.047 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), Rye flour (Foundation 2512375). 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.