Dry couscous vs Dry enriched pasta
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
26.6 g · 3.4 g protein · 20.6 g carbs · 0.17 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Folate1% vs 26%
5.3 µg vs 105 µg
- Thiamin (B1)4% vs 20%
0.043 mg vs 0.24 mg
- Riboflavin (B2)2% vs 8%
0.021 mg vs 0.11 mg
- Niacin (B3)6% vs 12%
0.93 mg vs 1.9 mg
- Pantothenic acid (B5)7% vs 2%
0.33 mg vs 0.12 mg
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.