Cooked gluten-free corn pasta vs Dry couscous
In short
Gram for gram, there are 3 times as many calories in dry couscous as in cooked gluten-free corn pasta (376 vs 126 in 100 g). Both get most of their calories from carbohydrate.
More in dry couscous: manganese (5.1×), pantothenic acid (9.7×), copper (3.9×), protein (4.9×) and 6 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
2.6 g protein · 27.9 g carbs · 0.73 g fat
12.8 g protein · 77.4 g carbs · 0.64 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 g 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.
- Manganese0.15 mg · 0.78 mg7%34%
- Pantothenic acid (B5)0.13 mg · 1.2 mg3%25%
- Copper0.064 mg · 0.25 mg7%27%
- Protein2.6 g · 12.8 g5%26%
- Niacin (B3)0.56 mg · 3.5 mg3%22%
- Carbohydrates27.9 g · 77.4 g10%28%
- Thiamin (B1)0.053 mg · 0.16 mg4%14%
- Phosphorus76 mg · 170 mg6%14%
- Iron0.25 mg · 1.1 mg1%6%
- Riboflavin (B2)0.023 mg · 0.078 mg2%6%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.73 g · 0.64 g1%·1%
- Saturated fatlimit0.1 g · 0.12 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Fiber4.8 g · 5 g17%·18%
- Sodiumlimit0 mg · 10 mg0%·<1%
- Potassium31 mg · 166 mg1%·4%
- Calcium1 mg · 24 mg<1%·2%
- Magnesium36 mg · 44 mg9%·10%
- Zinc0.63 mg · 0.83 mg6%·8%
- Vitamin A3 µg · 0 µg<1%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin B60.058 mg · 0.11 mg3%·6%
- Folate6 µg · 20 µg2%·5%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: selenium, vitamin D.
From USDA FoodData Central: Cooked gluten-free corn pasta (SR Legacy 168900), 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.