Dry couscous vs Rye flour
In short
For the same 100 calories you eat 27 g of dry couscous or 28 g of rye flour. Both get most of their calories from carbohydrate.
More in rye flour: manganese (2.9×), fiber (2.9×) and zinc (3×). 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
28.5 g · 2.4 g protein · 22 g carbs · 0.54 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.
- Manganese9% vs 26%
0.21 mg vs 0.61 mg
- Fiber5% vs 14%
1.3 g vs 3.9 g
- Zinc2% vs 6%
0.22 mg vs 0.66 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.4 g · 2.4 g7%·5%
- Total fat0.17 g · 0.54 g<1%·1%
- Carbohydrates20.6 g · 22 g7%·8%
- Sodiumlimit2.7 mg · 0 mg<1%·0%
- Potassium44.1 mg · 124 mg1%·3%
- Calcium6.4 mg · 9.2 mg<1%·1%
- Iron0.29 mg · 0.72 mg2%·4%
- Magnesium11.7 mg · 27.2 mg3%·6%
- Phosphorus45.2 mg · 79.9 mg4%·6%
- Copper0.066 mg · 0.096 mg7%·11%
- Thiamin (B1)0.043 mg · 0.062 mg4%·5%
- Riboflavin (B2)0.021 mg · 0.048 mg2%·4%
- Niacin (B3)0.93 mg · 0.33 mg6%·2%
- Vitamin B60.029 mg · 0.047 mg2%·3%
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.