Dry couscous vs Cooked gluten-free corn pasta
In short
For the same 100 calories you eat 27 g of dry couscous or 79 g of cooked gluten-free corn pasta. Both get most of their calories from carbohydrate.
More in dry couscous: pantothenic acid (3.3×). More in cooked gluten-free corn pasta: fiber (2.9×) and magnesium (2.4×). Everything else is within 4% of a day's needs.
Calories, and where they come from
26.6 g · 3.4 g protein · 20.6 g carbs · 0.17 g fat
79.4 g · 2.1 g protein · 22.2 g carbs · 0.58 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 calories 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.
- Fiber1.3 g · 3.8 g5%14%
- Pantothenic acid (B5)0.33 mg · 0.1 mg7%2%
- Magnesium11.7 mg · 28.6 mg3%7%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.4 g · 2.1 g7%·4%
- Total fat0.17 g · 0.58 g<1%·1%
- Saturated fatlimit0.031 g · 0.081 g<1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates20.6 g · 22.2 g7%·8%
- Sodiumlimit2.7 mg · 0 mg<1%·0%
- Potassium44.1 mg · 24.6 mg1%·1%
- Calcium6.4 mg · 0.79 mg<1%·<1%
- Iron0.29 mg · 0.2 mg2%·1%
- Phosphorus45.2 mg · 60.3 mg4%·5%
- Zinc0.22 mg · 0.5 mg2%·5%
- Copper0.066 mg · 0.051 mg7%·6%
- Manganese0.21 mg · 0.12 mg9%·5%
- Vitamin A0 µg · 2.4 µg0%·<1%
- Vitamin C0 mg · 0 mg0%·0%
- Thiamin (B1)0.043 mg · 0.042 mg4%·4%
- Riboflavin (B2)0.021 mg · 0.018 mg2%·1%
- Niacin (B3)0.93 mg · 0.44 mg6%·3%
- Vitamin B60.029 mg · 0.046 mg2%·3%
- Folate5.3 µg · 4.8 µg1%·1%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: selenium, vitamin D.
From USDA FoodData Central: Dry couscous (SR Legacy 169699), Cooked gluten-free corn pasta (SR Legacy 168900). 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.