Dry couscous vs Plain couscous, cooked
In short
Gram for gram, there are 3.4 times as many calories in dry couscous as in plain couscous, cooked (376 vs 111 in 100 g). Both get most of their calories from carbohydrate.
More in dry couscous: copper (6×), carbohydrates (3.4×), protein (3.4×), niacin (3.6×) and 5 more. More in plain couscous, cooked: sodium (19×). 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
3.8 g protein · 23.1 g carbs (0.1 g sugars) · 0.16 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 g 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.
- Copper0.25 mg · 0.041 mg27%5%
- Carbohydrates77.4 g · 23.1 g28%8%
- Protein12.8 g · 3.8 g26%8%
- Niacin (B3)3.5 mg · 0.98 mg22%6%
- Fiber5 g · 1.4 g18%5%
- Phosphorus170 mg · 22 mg14%2%
- Magnesium44 mg · 8 mg10%2%
- Thiamin (B1)0.16 mg · 0.063 mg14%5%
- Sodiumlimit10 mg · 189 mg<1%8%
- Zinc0.83 mg · 0.26 mg8%2%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.64 g · 0.16 g1%·<1%
- Saturated fatlimit0.12 g · 0.029 g1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Potassium166 mg · 58 mg4%·1%
- Calcium24 mg · 8 mg2%·1%
- Iron1.1 mg · 0.38 mg6%·2%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Riboflavin (B2)0.078 mg · 0.027 mg6%·2%
- Vitamin B60.11 mg · 0.051 mg6%·3%
- Folate20 µg · 15 µg5%·4%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: manganese, selenium, vitamin E, vitamin K, pantothenic acid (B5), choline.
From USDA FoodData Central: Dry couscous (SR Legacy 169699), Plain couscous, cooked (Survey (FNDDS) 2708441). 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.