Dry enriched pasta vs Cooked couscous

Dry enriched pastaCooked couscous
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 27 g of dry enriched pasta or 89 g of cooked couscous. Both get most of their calories from carbohydrate.

More in dry enriched pasta: folate (7.9×), thiamin (4.3×), manganese (3.3×), niacin (2.2×) and 2 more. More in cooked couscous: selenium and pantothenic acid (2.9×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Dry enriched pasta100 cal

27 g · 3.5 g protein · 20.1 g carbs (0.72 g sugars) · 0.41 g fat

Cooked couscous100 cal

89.3 g · 3.4 g protein · 20.7 g carbs (0.089 g sugars) · 0.14 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 calories 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.

0%25%50%
  • Folate105 µg · 13.4 µg
    26%3%
  • Thiamin (B1)0.24 mg · 0.056 mg
    20%5%
  • Selenium17 µg · 24.6 µg
    31%45%
  • Manganese0.25 mg · 0.075 mg
    11%3%
  • Niacin (B3)1.9 mg · 0.88 mg
    12%5%
  • Riboflavin (B2)0.11 mg · 0.024 mg
    8%2%
  • Copper0.078 mg · 0.037 mg
    9%4%
  • Pantothenic acid (B5)0.12 mg · 0.33 mg
    2%7%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein3.5 g · 3.4 g7%·7%
  • Total fat0.41 g · 0.14 g1%·<1%
  • Saturated fatlimit0.075 g · 0.026 g<1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates20.1 g · 20.7 g7%·8%
  • Fiber0.86 g · 1.3 g3%·4%
  • Sodiumlimit1.6 mg · 4.5 mg<1%·<1%
  • Potassium60.1 mg · 51.8 mg1%·1%
  • Calcium5.7 mg · 7.1 mg<1%·1%
  • Iron0.89 mg · 0.34 mg5%·2%
  • Magnesium14.3 mg · 7.1 mg3%·2%
  • Phosphorus50.9 mg · 19.6 mg4%·2%
  • Zinc0.38 mg · 0.23 mg3%·2%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.03 mg · 0.12 mg<1%·1%
  • Vitamin K0.027 µg · 0.089 µg<1%·<1%
  • Vitamin B60.038 mg · 0.046 mg2%·3%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline4.1 mg · 2.9 mg1%·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.

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