Dry couscous vs Barley flour
In short
One serving each: 650 calories in dry couscous (1 cup, 173 g), 357 calories in barley flour (100 g). Both get most of their calories from carbohydrate.
More in dry couscous: protein (2.5×), carbohydrates, manganese, phosphorus and thiamin. More in barley flour: fiber, iron and zinc. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (173 g) · 22.1 g protein · 134 g carbs · 1.1 g fat
100 g · 8.7 g protein · 77.4 g carbs · 2.5 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.
- Protein22.1 g · 8.7 g44%17%
- Carbohydrates134 g · 77.4 g49%28%
- Fiber8.7 g · 12.8 g31%46%
- Iron1.9 mg · 3.3 mg10%18%
- Manganese1.3 mg · 1.2 mg59%51%
- Zinc1.4 mg · 2.1 mg13%19%
- Phosphorus294 mg · 234 mg24%19%
- Thiamin (B1)0.28 mg · 0.23 mg23%19%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat1.1 g · 2.5 g1%·3%
- Sodiumlimit17.3 mg · 20.3 mg1%·1%
- Potassium287 mg · 367 mg6%·8%
- Calcium41.5 mg · 35.6 mg3%·3%
- Magnesium76.1 mg · 88 mg18%·21%
- Copper0.43 mg · 0.39 mg47%·44%
- Riboflavin (B2)0.13 mg · 0.15 mg10%·11%
- Niacin (B3)6 mg · 5.9 mg38%·37%
- Vitamin B60.19 mg · 0.2 mg11%·12%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin C, vitamin D, pantothenic acid (B5), biotin (B7), folate, vitamin B12.
From USDA FoodData Central: Dry couscous (SR Legacy 169699), Barley flour (Foundation 2512376). 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.