Cooked couscous vs Rye flour
In short
One serving each: 176 calories in cooked couscous (1 cup, cooked, 157 g), 351 calories in rye flour (100 g). Both get most of their calories from carbohydrate.
More in cooked couscous: selenium (2.6×). More in rye flour: manganese (16×), fiber (6.2×), copper (5.3×), magnesium (7.6×) and 9 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup, cooked (157 g) · 6 g protein · 36.5 g carbs (0.16 g sugars) · 0.25 g fat
100 g · 8.4 g protein · 77.2 g carbs · 1.9 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.
- Manganese0.13 mg · 2.1 mg6%93%
- Selenium43.2 µg · 16.6 µg78%30%
- Fiber2.2 g · 13.7 g8%49%
- Copper0.064 mg · 0.34 mg7%38%
- Magnesium12.6 mg · 95.4 mg3%23%
- Phosphorus34.5 mg · 280 mg3%22%
- Zinc0.41 mg · 2.3 mg4%21%
- Carbohydrates36.5 g · 77.2 g13%28%
- Iron0.6 mg · 2.5 mg3%14%
- Riboflavin (B2)0.042 mg · 0.17 mg3%13%
- Thiamin (B1)0.099 mg · 0.22 mg8%18%
- Potassium91.1 mg · 434 mg2%9%
- Vitamin B60.08 mg · 0.16 mg5%10%
- Protein6 g · 8.4 g12%17%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat0.25 g · 1.9 g<1%·2%
- Sodiumlimit7.8 mg · 0 mg<1%·0%
- Calcium12.6 mg · 32.2 mg1%·2%
- Niacin (B3)1.5 mg · 1.2 mg10%·7%
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.