Dry enriched pasta vs Cooked couscous
In short
Gram for gram, there are 3.3 times as many calories in dry enriched pasta as in cooked couscous (371 vs 112 in 100 g). Both get most of their calories from carbohydrate.
More in dry enriched pasta: folate, thiamin (14×), selenium (2.3×), niacin (7.3×) and 11 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
13 g protein · 74.7 g carbs (2.7 g sugars) · 1.5 g fat
3.8 g protein · 23.2 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.
- Folate391 µg · 15 µg98%4%
- Thiamin (B1)0.89 mg · 0.063 mg74%5%
- Selenium63.2 µg · 27.5 µg115%50%
- Niacin (B3)7.2 mg · 0.98 mg45%6%
- Manganese0.92 mg · 0.084 mg40%4%
- Riboflavin (B2)0.4 mg · 0.027 mg31%2%
- Copper0.29 mg · 0.041 mg32%5%
- Carbohydrates74.7 g · 23.2 g27%8%
- Protein13 g · 3.8 g26%8%
- Iron3.3 mg · 0.38 mg18%2%
- Phosphorus189 mg · 22 mg15%2%
- Magnesium53 mg · 8 mg13%2%
- Zinc1.4 mg · 0.26 mg13%2%
- Fiber3.2 g · 1.4 g11%5%
- Vitamin B60.14 mg · 0.051 mg8%3%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.5 g · 0.16 g2%·<1%
- Saturated fatlimit0.28 g · 0.029 g1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit6 mg · 5 mg<1%·<1%
- Potassium223 mg · 58 mg5%·1%
- Calcium21 mg · 8 mg2%·1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.11 mg · 0.13 mg1%·1%
- Vitamin K0.1 µg · 0.1 µg<1%·<1%
- Pantothenic acid (B5)0.43 mg · 0.37 mg9%·7%
- Vitamin B120 µg · 0 µg0%·0%
- Choline15.1 mg · 3.3 mg3%·1%
From USDA FoodData Central: Dry enriched pasta (SR Legacy 169736), Cooked couscous (SR Legacy 169700). 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.