Dry couscous vs 00 flour
In short
Gram for gram, the calories are about the same: 376 in 100 g of dry couscous, 366 of 00 flour. Both get most of their calories from carbohydrate.
More in dry couscous: niacin (2.6×), manganese, copper, fiber and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
12.8 g protein · 77.4 g carbs · 0.64 g fat
11.4 g protein · 74.4 g carbs · 1.5 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Niacin (B3)22% vs 9%
3.5 mg vs 1.4 mg
- Manganese34% vs 24%
0.78 mg vs 0.55 mg
- Copper27% vs 19%
0.25 mg vs 0.17 mg
- Fiber18% vs 9%
5 g vs 2.7 g
- Phosphorus14% vs 8%
170 mg vs 106 mg
- Magnesium10% vs 6%
44 mg vs 25.8 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein12.8 g · 11.4 g26%·23%
- Total fat0.64 g · 1.5 g1%·2%
- Carbohydrates77.4 g · 74.4 g28%·27%
- Sodiumlimit10 mg · 0 mg<1%·0%
- Potassium166 mg · 136 mg4%·3%
- Calcium24 mg · 18.7 mg2%·1%
- Iron1.1 mg · 0.99 mg6%·5%
- Zinc0.83 mg · 0.79 mg8%·7%
- Thiamin (B1)0.16 mg · 0.13 mg14%·10%
- Riboflavin (B2)0.078 mg · 0.091 mg6%·7%
- Vitamin B60.11 mg · 0.055 mg6%·3%
- Folate20 µg · 13.5 µg5%·3%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin C, vitamin D, pantothenic acid (B5), vitamin B12.
From USDA FoodData Central: Dry couscous (SR Legacy 169699), 00 flour (Foundation 2003586). 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.