Dry couscous vs Dry enriched pasta

Dry couscousDry enriched pasta
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 27 g of dry couscous or 27 g of dry enriched pasta. Both get most of their calories from carbohydrate.

More in dry couscous: pantothenic acid (2.8×). More in dry enriched pasta: folate (20×), thiamin (5.5×), riboflavin (5.2×) and niacin (2.1×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Dry couscous100 cal

26.6 g · 3.4 g protein · 20.6 g carbs · 0.17 g fat

Dry enriched pasta100 cal

27 g · 3.5 g protein · 20.1 g carbs (0.72 g sugars) · 0.41 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.

0%25%50%
  • Folate5.3 µg · 105 µg
    1%26%
  • Thiamin (B1)0.043 mg · 0.24 mg
    4%20%
  • Riboflavin (B2)0.021 mg · 0.11 mg
    2%8%
  • Niacin (B3)0.93 mg · 1.9 mg
    6%12%
  • Pantothenic acid (B5)0.33 mg · 0.12 mg
    7%2%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein3.4 g · 3.5 g7%·7%
  • Total fat0.17 g · 0.41 g<1%·1%
  • Saturated fatlimit0.031 g · 0.075 g<1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates20.6 g · 20.1 g7%·7%
  • Fiber1.3 g · 0.86 g5%·3%
  • Sodiumlimit2.7 mg · 1.6 mg<1%·<1%
  • Potassium44.1 mg · 60.1 mg1%·1%
  • Calcium6.4 mg · 5.7 mg<1%·<1%
  • Iron0.29 mg · 0.89 mg2%·5%
  • Magnesium11.7 mg · 14.3 mg3%·3%
  • Phosphorus45.2 mg · 50.9 mg4%·4%
  • Zinc0.22 mg · 0.38 mg2%·3%
  • Copper0.066 mg · 0.078 mg7%·9%
  • Manganese0.21 mg · 0.25 mg9%·11%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B60.029 mg · 0.038 mg2%·2%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: selenium, vitamin E, vitamin K, choline.

From USDA FoodData Central: Dry couscous (SR Legacy 169699), Dry enriched pasta (SR Legacy 169736). 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.

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