Dry couscous vs Rye flour
In short
Gram for gram, there are 7% more calories in dry couscous than in rye flour (376 vs 351 in 100 g). Both get most of their calories from carbohydrate.
More in dry couscous: niacin (3×) and protein. More in rye flour: manganese (2.7×), fiber (2.7×), zinc (2.8×), magnesium (2.2×) and 6 more. 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
8.4 g protein · 77.2 g carbs · 1.9 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.
- Manganese0.78 mg · 2.1 mg34%93%
- Fiber5 g · 13.7 g18%49%
- Niacin (B3)3.5 mg · 1.2 mg22%7%
- Zinc0.83 mg · 2.3 mg8%21%
- Magnesium44 mg · 95.4 mg10%23%
- Copper0.25 mg · 0.34 mg27%38%
- Phosphorus170 mg · 280 mg14%22%
- Protein12.8 g · 8.4 g26%17%
- Iron1.1 mg · 2.5 mg6%14%
- Riboflavin (B2)0.078 mg · 0.17 mg6%13%
- Potassium166 mg · 434 mg4%9%
- Thiamin (B1)0.16 mg · 0.22 mg14%18%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat0.64 g · 1.9 g1%·2%
- Carbohydrates77.4 g · 77.2 g28%·28%
- Sodiumlimit10 mg · 0 mg<1%·0%
- Calcium24 mg · 32.2 mg2%·2%
- Vitamin B60.11 mg · 0.16 mg6%·10%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin C, vitamin D, pantothenic acid (B5), biotin (B7), folate, vitamin B12.
From USDA FoodData Central: Dry couscous (SR Legacy 169699), Rye flour (Foundation 2512375). 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.