Dry couscous vs Rye flour
In short
One serving each: 650 calories in dry couscous (1 cup, 173 g), 351 calories in rye flour (100 g). Both get most of their calories from carbohydrate.
More in dry couscous: niacin (5.2×), protein (2.6×), carbohydrates, copper and thiamin. More in rye flour: manganese, fiber, zinc and magnesium. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (173 g) · 22.1 g protein · 134 g carbs · 1.1 g fat
100 g · 8.4 g protein · 77.2 g carbs · 1.9 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Manganese59% vs 93%
1.3 mg vs 2.1 mg
- Niacin (B3)38% vs 7%
6 mg vs 1.2 mg
- Protein44% vs 17%
22.1 g vs 8.4 g
- Carbohydrates49% vs 28%
134 g vs 77.2 g
- Fiber31% vs 49%
8.7 g vs 13.7 g
- Copper47% vs 38%
0.43 mg vs 0.34 mg
- Zinc13% vs 21%
1.4 mg vs 2.3 mg
- Thiamin (B1)23% vs 18%
0.28 mg vs 0.22 mg
- Magnesium18% vs 23%
76.1 mg vs 95.4 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat1.1 g · 1.9 g1%·2%
- Sodiumlimit17.3 mg · 0 mg1%·0%
- Potassium287 mg · 434 mg6%·9%
- Calcium41.5 mg · 32.2 mg3%·2%
- Iron1.9 mg · 2.5 mg10%·14%
- Phosphorus294 mg · 280 mg24%·22%
- Riboflavin (B2)0.13 mg · 0.17 mg10%·13%
- Vitamin B60.19 mg · 0.16 mg11%·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.