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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Manganese6% vs 93%
0.13 mg vs 2.1 mg
- Selenium78% vs 30%
43.2 µg vs 16.6 µg
- Fiber8% vs 49%
2.2 g vs 13.7 g
- Copper7% vs 38%
0.064 mg vs 0.34 mg
- Magnesium3% vs 23%
12.6 mg vs 95.4 mg
- Phosphorus3% vs 22%
34.5 mg vs 280 mg
- Zinc4% vs 21%
0.41 mg vs 2.3 mg
- Carbohydrates13% vs 28%
36.5 g vs 77.2 g
- Iron3% vs 14%
0.6 mg vs 2.5 mg
- Riboflavin (B2)3% vs 13%
0.042 mg vs 0.17 mg
- Thiamin (B1)8% vs 18%
0.099 mg vs 0.22 mg
- Potassium2% vs 9%
91.1 mg vs 434 mg
- Vitamin B65% vs 10%
0.08 mg vs 0.16 mg
- Protein12% vs 17%
6 g vs 8.4 g
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.