Dry couscous vs Plain couscous, cooked
In short
For the same 100 calories you eat 27 g of dry couscous or 90 g of plain couscous, cooked. Both get most of their calories from carbohydrate.
More in plain couscous, cooked: sodium. 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
90.1 g · 3.4 g protein · 20.8 g carbs (0.09 g sugars) · 0.14 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.
- Sodiumlimit<1% vs 7%
2.7 mg vs 170 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.4 g · 3.4 g7%·7%
- Total fat0.17 g · 0.14 g<1%·<1%
- Saturated fatlimit0.031 g · 0.026 g<1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates20.6 g · 20.8 g7%·8%
- Fiber1.3 g · 1.3 g5%·5%
- Potassium44.1 mg · 52.3 mg1%·1%
- Calcium6.4 mg · 7.2 mg<1%·1%
- Iron0.29 mg · 0.34 mg2%·2%
- Magnesium11.7 mg · 7.2 mg3%·2%
- Phosphorus45.2 mg · 19.8 mg4%·2%
- Zinc0.22 mg · 0.23 mg2%·2%
- Copper0.066 mg · 0.037 mg7%·4%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Thiamin (B1)0.043 mg · 0.057 mg4%·5%
- Riboflavin (B2)0.021 mg · 0.024 mg2%·2%
- Niacin (B3)0.93 mg · 0.88 mg6%·6%
- Vitamin B60.029 mg · 0.046 mg2%·3%
- Folate5.3 µg · 13.5 µg1%·3%
- 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.